Strength Focus
Complete 5 set of each exercise:
A) Pull-up or Ring Row 5-10 reps
B) Bicep Curl 8 reps
Conditioning Workout
Perform 30 sec or work and then 30 seconds of rest at each station. Complete 3 rounds.
Plank Hold
Bird Dog
Step Up
Sumo Deadlift
Push up
Slam Ball
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