Basic conditioning Workout
50-60 minutes of:
400 m run
3 x 10 Ring swing - 10 Good morning
400 m run
3 x 10 Shoot through - 20 Cossack squat
400 m run
3 x 10 m HS walk - 12 Pistol squat
400 m row
3 x 20 GHD sit-up - 10 OHS
400 m row
3 x 10 Burpee - 20 Back extension
400 m row
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