Strength Focus

Complete 3 rounds of:

A) Weighted Step-ups         10 each leg
B) Dumbbell Row       10 each arm
C) Dead Bug Hold       30 sec count

Conditioning Workout

Every 4 minutes for 16 minutes, complete one round of:

10 lunges
15 squats
2 laps of the gym

Move at an intense pace and then you will have rest following each bout of work.  This is a form of interval training, move at a rate of perceived exertion of 8/10.


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