Strength Work:

A)  Complete 2 sets of 30 seconds work/30 Seconds rest of:

Paloff Hold (15 sec switch sides)
Banded Lateral monster walks
Banded Squats

B) Every 90 seconds for 3 rounds

Ring rows  10 reps
Plank Hold 30 -40 sec
Single Leg step up right leg 10 reps
Single Leg step up left leg 10 reps

Conditioning Workout 

Working for 10 minutes, resting as needed, complete as many rounds as possible of:
10 DB Bento over row
10 Step ups
2 laps



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