Wednesday Conditioning Day

Warmup: 10 mins of stretching: foam roller, bands, yoga (optional) 

Repeat 3x:

10 second rest interval:

Burpees: 1 min

Dumbbell Lunges : 45 secs

Standing Dumbbell Shoulder Press: 40 secs

Push-ups: 30 secs

Dumbbell Hammer Curls: 45 secs

Incline push-ups: 30 secs

Dumbbell Squats: 1 min

Plank: 1 min

Mountain climbers: 1 min

Dumbbell Tricep Kickbacks: 45 secs

Jumping lunges: 1 min 

Rest 1 min then repeat 

Cool down: 15 mins steady pace run on treadmill or outside or 20 min bike outside (optional)


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