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