Strength

Split Squat 3 x 10 

RDL 3 x 1 0

Seated Press 3 x 10 

 

 

Midline

4 rounds 

Supinated Grip Band Pull Apart 20 

Ab Wheel 10 

Sit up 20 

Plank 1:00

 

Conditioning 

10 Sand Bag Shoulder 

50m SandBag Carry

10 Burpee

1:00 rest