Strength and conditioning 50:00 
Plank, dorsal raises, sit ups w med ball, bridge, crunch, heel raises, single leg squats and toe raises. 1 min each, 3 reps. Side planks, 40 seconds each side 3 reps. Lunge and split lung with 5kg bells. 3 x 1min. 10 x squat thrusts 3 reps.