A. Strength (00:15-00:35)

3 sets

Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm
Station 2 – Single Leg Hip Bridge x 6-8 reps each leg
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way

B. Conditioning (00:40-00:58)
Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Assault Bike or Rowing
400 Meter Run
Max Reps of Dumbbell Push Press

Rest 2 minutes between sets, and complete a total of three sets.

C. Acessory

Hammercurls: 3 x 15 ea No rest –
Bizepscurls (supipnated curls): 3 x 15 ea No rest

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