Strength and Conditioning 40:00 [1]
3x10
1min plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Band rotation
5x5
1/4 pin squat - 70,70,75,75,80kg
3x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover