Strength:

Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset:

3 x 6

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Conditioning:

Every Minute on the Minute x 15 (5e):

1) 15 Calorie Row

2) 12 Burpees

3) Rest

The Rows and Burpees should be done at sprint pace.