Warm up

Strength 4 rounds, un-timed:
10 x Russian Twists
10 x Pull Ups
12 x Hammer Curls
15 x Dips
10 x BB Curls
20 x Diamond Push Ups
8 x RDL

Conditioning
7 x 100m Weighted Sprints

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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