Strength
1a) Bench Press, 3x5
1b) Bent over BB row, 3x10
2) DB Side Bends, 3x10 each side
Aerobic Capacity
20 seconds on, 40 seconds off for 4 rounds (16 minutes):
Box Jumps (step down)
Air Squats
Push Press, 45/30lb
Rope Jumping, doubles or singles
The why...
The how...
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