Strength

Press 3 x 5 

Squat 3 x 5 

Deadlift 1 x 10 

 

Gymnastics 

Scap Pull up 3 x 10 

Pull up Negative Decent 3 x 5 w. :05 descent 

TTB 3 x 10

Back Ext 3 x 10 

 

Conditioning 

Row 3 x 1500m w. 1:00 Farmer Hold, 1:00 Plank, 1:00 Recovery