Please limit to soccer balls when pushing stuff with your knee – it’s for your own good.
Strength/skills
Weighted ring-dips 4RM
with L-sit hold max time
Conditioning
21 push presses 50Kg / 35Kg
9 knees-to-elbows
15 push presses
15 knees-to-elbows
9 push presses
21 knees-to-elbows