Strength 

Deadlift 3 x 5 

Press 3 x 5 

Accessory 

Upright Row 3 x 10 

Bicep Curl 3 x 10 

 

Gymnastics 

Scap Pull up 3 x 15

TTB 3 x 10

V-up 3 x 10 

Back Extension 3 x 15

 

Conditioning 

10 rounds 

15 Wall Ball 

10 Box Jump 

Row 100m 

rest 1:00