Strength

Zercher Squat 3 x 10 @ 50% of your TM

Zercher Carry 3 x 50m / same weight

Midline

10 Single Leg Glute Bridge

:30 Glute Bridge Hold

10 Plyo Push up

1:00 Plank Pose

Conditioning

6 Burpee OTM for 10:00