A. Strength
3 sets of:
Front-Foot Elevated Split Squats x 8-10 reps each
(place front foot on a platform approximately 10cm higher than back foot)

Single-Arm Dumbbell Row x 8-10 reps each

B. Conditioning

Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
2sm rounds Run

C. Acessory
Zottaman Curls: 3 x 10. Rest 60s.

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