Workout Day 24

Conditioning:
1 mile run
10 40 Yard Keiser sprints
Ladder work (single run, double run, inkes, tailwind, front cha cha, single leg hops)

Lower Body:
1 Minute power plate
10 Kettle bell swings
10 Bulgarian split squats
10 Side lunge knee lifts
10 Glute ham raises
10 Single leg calf raises

Upper Body:
30 Second max power plate push ups
10 Single arm ring rows
10 Chin ups
20 Band pull aparts
10 Front/lateral raises

Core:
20 Medicine ball slams
20 Medicine ball side toss
20 Medicine ball sit up wall toss

Total: 2 hours

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