Warm-up: 200m Run then 3rds of: 10 Bird Dog with 2sec pause 5 ½ Kneeling Single Arm Dumbbell Press each Strength: 3 sets Dumbbell Bench Press x 8 reps Rest 20sec Tempo Push-up x 8 @1111 Rest 20sec Banded Triceps Press Downs x 20 reps Rest 60sec Conditioning: 1000m Run/Row 30 Dumbbell Push Press 1000m...Read More
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