Strength Focus

Complete 5 sets of each exercise:

A) Banded Pull Down and Press Through 5-10 reps
B) Farmer Carry  4 lengths

Conditioning Work

Complete 4 every minute of the minute of each exercise

A) Slam Ball   4
B) Ring Ring Row  8
C) Sumo Deadlift  12
D) KB Swing 16
E) Step ups 20


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