Strength & conditioning 1:05:00 [4]
Shrugs 10 x 3
Assisted pull-ups 5 x 4
Leg raises 10 x 3
Offset pull-ups 5 x 4
Crunches x 15
Side crunches x 15 each side
Leg raises x 15
Scissors x 15
Dead hangs on rock rings 5 x 10s
Bicep curls 5kg x 30
Plank 1 min
Leg conditioning various x 1 min
Warm down