Strength 

Press 3 x 5 

Weighted Step Up 24" 3 x 5 

DB Row 3 x 10 

 

Gymnastics

Pull 3 x 10

TTB 3 x 10

Ab Wheel 3 x 10

Russian Twist 3 x 20

 

Conditioning

10:00 AMRAP

20 Wall Bal

40 Double Under