Workout Day 15

Conditioning:
Ladders/hurdle work
1000 Jump rope

Lower Body:
1 Minute power plate
20 Total monster walk
20 Barbell squats (95 lbs)
10 Each barbell split squats (95 lbs)
10 Glute-ham raises
10 Single leg calf raises

Upper Body:
10 Single arm land mine press
10 Single arm kettle bell row
30 Second power plate push up
10 Chin ups
10 Plate raises
10 Bent over fly
10 Hammer curls
10 Lying dumbbell tricep extensions

Core:
40 Total carpet alternating extensions
20 Side plank rotations
100 Scissors

Total: 2 hours

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