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Strength Focus

Alternating between the two exercises, complete 5 sets of

A) Dumbbell Row   8 each arm
B) Push -ups   max reps

Play with Rope pulls

Conditioning Workout

3 min of:
10 KB Swings
10 Push-ups

Rest 2 min

3 min of:
10 Pull-ups
10 Sumo Deadlifts

Rest 2 min

3 min of:
10 Wall balls
10 step-ups

 

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