30min eliptical:
15min steady-
12min heavy resistance intervals
3min sprint
2x: 30sec
plank/side plank l-r/flutter kick
stance work:
Front 2x l/r (no rest between), then 30sec rest
horse stance 30 sec
2x
5 count pullup bw+25# 3/3
5 count dip bw+25# 3/3
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