Workout Day 23

Conditioning:
20 Stairs
1000 Jump ropes

Lower Body:
1 Minute single leg power plate lunge squat with weight
20 Keiser double squat
10 Box jumps
10 Reverse lunge knee lift
20 Stability ball bridges

Upper Body:
10-15 Ring push ups
20 Ring rows
20 Hammer curl to jerks
20 Band pull aparts
20 Bench dips

Core:
50 Elevated medicine ball toss sit ups
50 Russian twists
100 Flutter kicks

Total: 2 hours

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