Strength

Goblet Squat 10-8-4-4

Farmer Carry Step Up to Lateral Lunge 4 x 4 e/l

1/2 Kneeling DB Press 4 x 8 e/a

Calisthenics

3 rounds

8 HSPU

10 V-up

15 Hanging Knee Raise

20 Russian Twist

Conditioning

50m Sandbag Carry

5 Sandbag Squat

10 Burpee