Strength 

Split Squat 3 x 10 e/l

Step up 3 x 10 e/l

DB Row 3 x 10

 

Gymnastics 

Pull up 3 x 10 

Russian Twist 3 x 30 

GHD Sit up 3 x 20

 

Conditioning 

5 Rounds 

100m Sprint 

100m Sandbag Carry 

10 Sand Shoulder

10 Burpee