Strength
Squat 5-3-2-2
Step Up to Reverse Lunge 4 x 8
Push Press 5-3-2-2
Calisthenics
3 rounds
8 Pull up
10 V-up
15 Hanging Knee Raise
20 Russian Twist
Conditioning
3 x 100m Sand Bag Carry, 10 Burpee each time you break
Strength
Squat 5-3-2-2
Step Up to Reverse Lunge 4 x 8
Push Press 5-3-2-2
Calisthenics
3 rounds
8 Pull up
10 V-up
15 Hanging Knee Raise
20 Russian Twist
Conditioning
3 x 100m Sand Bag Carry, 10 Burpee each time you break