Warm-up: 200m Run then 2rds of: 20 Single Arm Overhead Walking Lunges 20 Shoulder Taps Strength: Every 90sec x 9min (3 sets) 1- Bulgarian Split Squats x 6 each @2111 2- Palloff Hold x 35sec each way Rest 30sec Every 90sec x 9min (3 sets) 1- Single Arm Dumbbell Row x 6 each @2111 2-...Read More
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