This workout consists of a series of strength exercises paired with conditioning. Repeat the strength sequence 3 times before moving on to conditioning. Enjoy!

SET A (Strenght): Repeat X3
1.1 ARM ROW:
-15 reps

2.HALF KNEELING PRESS:
-15 reps

3.CRAZY 8s- BiCEP:
-8 full, 8 half, 8 half, 8 full

4.CRAZY 8s-TRICEP:
-8 full, 8 half, 8 half, 8 full

5.TRICEP DEADBUG:
-12 reps

6.PLANK MARCH:
-10 reps leading with the left arm
-10 reps leading with the right arm

7.SHOULDER SERIES:
-12 steering wheels
-12 front press
-12 front raise

8. L-RAISE:
-30 reps

SET B (Conditioning):
1. FAST FEET 30 reps +10 seconds rest X4

2.MOUNTAIN CLIMBERS 80 reps + 15 seconds rest X4

3.UP AND OVER 40 reps +20 seconds off X4