Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Ring Row with 2sec pause with rings at the chest 8 Single Arm Overhead Walking Lunges with a light dumbbell (4 each arm) Strength: Every Minute on the Minute x 16min (4 sets) 1- Dumbbell Front Rack Walking Lunges x 12-16 steps 2- Banded...Read More
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