Focus Work:

Tabata Life
20 seconds of work, 10 seconds of rest

Plank Hold
Ring Rows
Single leg Step ups (switch legs each round)

Box Speed Squats (Goblet or Front Rack)
5 sets of 5 reps

Conditioning Workout

In Partners, partner A complete 2 laps while partner B does the first movement on the list.  Partners then switch, after each partner has done the first movement, they progress to the next movement.

KB Swing
Step ups


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