Warm-up: 200m run then, 6 Push-up to Spiderman 12 Bird Dog then, 3 sets Med Ball Pec Hold for max contraction x 100′ walk Rest 30 seconds Strength: Shoulder Press 15min to build to a 1RM Workout of the Day: As many rounds and reps as possible in 9 minutes of: 40 Double-unders 20 Alternating...Read More
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