Strength:
5 Sets
10-10-10-8-8
Dual DB Bench Press
20-30 sec Copenhagen Plank Per Side
After Each Set
Conditioning:
3 Rounds
20 Dual DB / KB S2OH (16 x 2 / 12 x 2)
20 Front Rack Lunges
20 Box Jumps
Endurance:
Part 1 :
Team Of 2 :
Accumalte 3K Row
Every 300M Switch
Part 2 :
From 10-1
Burpees Pull Ups
15 1 Arm Walking Lunges
100M Run
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