Warm-Up: 15 Minutes of Choice Cardio
Flexibility/Speed: 15 Lower Back Extensions
15 Box Jumps
Repeat x3
Strength/Muscular Endurance: 5x10 Deadlifts
4x6 Power Cleans
4x15 Dips
4x25 Push-Ups or 4x12 Bench Press
Speed: Jump Rope, 1 minute GO! 30seconds Rest. Repeat x5
Cardio: 20 Minutes of Choice Cardio
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