Warm-up: 200m Run then 3rds of: 4 Tempo Push-up @1111 6 Ring Row 8 Overhead Plate Walking Lunges Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 reps 1b) Single Arm Dumbbell/Kettlebell Row x 8 reps Conditioning: N Every Minute on the Minute for 20min: 1- 20 Hand Plank Plate Taps + 15 Air...Read More
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