STRENGTH
Overhead Squat
4 x 4 (stay around 70% for all working sets)
Straight Arm Banded Pull Down
4 x 10
CONDITIONING
Ten Rounds for Time
10/8 Calorie Row
10 Russian KB Swings (53/35)
CORE/MOBILITY
1 Min Lying Side Twist
Cat/Cows
GYMNASTICS BONUS
Arch Rocks
40 Reps