Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press High Box Step-up Box Shoulder Stretch Strength: Every Minute on the Minute x 10min 1- Single Arm Overhead Dumbbell Walking Lunge Steps x 8 each 2- Hollow Hold x 30-45sec Conditioning: Grinder! Just keep moving. Use two dumbbells, hold anyway. 750m Run or...Read More
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