Warm up.
3 sets.
10/leg Staggered stance toe touch.
5 Feet together + 5 Wide stance squats.
Gymnastic swimming.
Conditioning.
A. 5 sets (YG,IG) 2min work/2min rest.
12 Wall ball.
9 SDLHP.
6 Push press.
Rest 4min.
B. 12min Ascending ladder.
10 Hang Clean.
10 Pull up.
10 Sit up.
Add 10 reps each rd.
BB weight: RX 45/30kg. Sc 35/25kg.
