Strength
Squat 5 x 5 w. 2:00 resting recovery
Farmer Step up 5 x 20 w. 2:00 resting recovery
Super Set
Pull up 10 - 8 - 6 - 4 - 2
Push up 20 - 18 - 16 - 14 - 12
2:00 rest between sets
Conditioning
Super Set
Sand Bag Carry 1:00
Dead Hang 0:30
5 rounds - 1:00 Plank Pose Rest