Strength 

Front Squat 3 x 5

BB Row 3 x 10 

Turkish Get up 3 x 5 e/l 

 

Gymnastics 

3 sets 

10 Back Ext

15 KTE

:20 L sit 

30 Hollow Rock 

 

Conditioning 

100m Stone/Sandbag Carry - 10 Shoulder each time you rest 1:30 rest x 5