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Strength Focus

A) Goblet Squats – complete one warm-up set of 5, then:
3 sets of 10 reps (RPE of 6 or 7 out of 10)

B) Push-ups – 3 sets of max reps

C) Alternate knee to floor – 3 sets of 10 reps (5 each leg)

 

Conditioning Workout

Complete 5 Rounds of:

10 Lateral Step-overs
20 Air Squats
10 Step Ups

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