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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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