Strength Focus
Complete 4 sets of each exercise
A) Pull-ups 3-5 reps
B) Weighted Step Ups 10 each leg
C) Bird Dog 20 reps
Conditioning Workout
Working for 30 seconds, rest for 30 seconds, complete 3 rounds of:
Bike
Step ups
Ring row
Squats
DB Shoulder Press
Rest 1 min before starting next round
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