Longer Warm-up: 200m Run then 3rds of: 10 Deadbugs (slow and controlled) 10 Alternating Box Step-ups 30sec L-sit or Knee Tuck on Boxes 10 Alternating Curtsy Squats 10 Elbow Plank to Push-up Transitions Strength: Every 2min x 10min Dumbbell Front Rack Walking Lunges x 16 steps Conditioning: 1000/800m Row Then 3rds of: 20 Single Dumbbell...Read More
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