Strength Focus
Every minute on the minute for 12 minutes (3 sets)
A) Weighted Glute Bridge 10 reps
B) Push-ups 6-8 reps
C) DB Row 10 reps
D) DR Row 10 reps

Conditioning Workout

Working for 10 minutes with a partner – use a heavy Medball

3 medball sumo deadlifts/ 3 burpees
5 medball over box
3 burpees / 3 medball sumo deadlifts

1 lap

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