Strength 

Good Morning 3 x 10

Step up 20" 3 x 10 e/l

Prone DB Fly 3 x 10 

 

Gymnastics 

Scap Pull up 3 x 10 

Pull up 3 x 5 

KTE 3 x 15 

Handstand Hold 3 x :30

 

Conditioning

50 Double under 

40 Sit up 

30 burpee

20 KB Swing 

10 Deadlift