Strength
Goblet Squats 5 x5
Push Ups 5 x max
10 Spiderman
Swings
2 Arm Swings
5-10-15-20-15-10-5
Conditioning
in 6 minutes
Run 200 m Backwards
Then
1 Goblet Squat
2 Two Arm Swings
2 Goblet Squats
4 Two Arm Swings
3 Goblet Squats
6 Two Arm Swings
etc
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