Strength Focus

Complete 3 sets of each exercise

A) Step-ups   10 reps each leg

B) Kettlebell Sumo Deadlift    10 reps

C) Banded upright Row   10 reps


Conditioning Workout

Work every 90 sec for 5 rounds of each exercise, alternate between the two exercises.

A) Row 150-200 m

B) Reverse Alternating Lunge  12 reps



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