Workout Day 17

Conditioning:
Ladder work
1000 Jump ropes

Upper Body:
10 Flat dumbbell bench press
10 Single arm rows

Max ring push ups
10 Chin ups

20 Kettle bell swings
10 Single arm clean/jerks
10 Band pull aparts

10 Hammer curls
10 Cable push downs

Core:
30 Second (each) power plate side arm planks
30 Stability ball roll outs
100 Flutter kicks

Total: 2 hours
BANC!

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