Warm-up: 200m Run then 3rds of: 8 High Box Step-up 6 ½ Kneeling Single Arm Dumbbell Press 4 Lungsters Strength: Every 2min x 8min (4 sets) 20 Dumbbell Front Rack Walking Lunges Conditioning: 1000m Row 1000m Run 100 Double-unders 50 Single Dumbbell Box Step Overs Finish: 3 sets 30sec Box Shoulder Stretch 30sec Couch Stretch...Read More
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