Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press x 5 each @2111 Scap Push-ups x 6 Pistol Squat Balance x 5-10sec each leg Strength: Every Minute on the Minute x 8min 1- Front Rack Dumbbell Walking Lunge Steps x 12 steps 2- Hollow Hold x 30-45sec Conditioning: As Many Rounds and...Read More
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