Warm-up: 200m Run then 3rds of: Tempo Push-up @1111 x 3 Single Arm Lungster x 3 each Birddog x 8 Slow Strength: 4 sets 1-1-2 Dumbbell Bench Press x 8-10 reps Rest 30sec Front Rack Dumbbell Walking Lunges x 20 steps Rest 30sec Wall Walk x 3 reps Rest 2min Conditioning: 2 person team. 1...Read More
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