Strength 

Press 3 x 5 

Pause Squat 3 x 5 w. :02 hold at the bottom 

BB Bent over Row 3 x 10 

Hammer Curl 3 x 10 

 

Gymnastics 

Ab Wheel 3 x 15 

Plank Pose 3 x 1:00

Back Extension 3 x 15

 

Conditioning 

10 SangBag Shoulders 

10 Sandbag Squat 

10 Burpee over Sandbag

50m Sandbag Carry