Strength and Conditioning 45:00 [1]
Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 20kg bent over row
10 35kg RDL