Focus will be Balance and Agility Ladder Work

Strength Focus

Dumbbell Row     3 set of 6-10 reps each arm
Push-ups         3 sets of 6-10 reps, scale to appropriate height box

Conditioning Workout

In teams of 2, with only one person working at a time, complete 10 minutes of:

5 pull-ups or ring rows
10 Goblet Squats

Rest 2 minutes, then complete 10 minutes of

150m row
6 box step overs

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