Strength 

Front Squat 3 x 5 

Step up 3 x 10 

 

Calisthenics

Handstand Hold 6:00 (10 v-up every time you break 

Pistol 3 x 10 e/l

KTE 3 x 20 (s)

 

Conditioning 

1k Row

3 rounds

20 Wall Ball

20 Box Jump