Strength and conditioning

Lateral raise (x12)
Dumbbell thrusters (x12)
Plank matrix (1 min front, 30 sec left, 30 sec right, 1 min back)
Chest press (x12)
Single-leg weighted deadlifts (12 per leg)
Pushup matrix (normal, left arm forward, right arm forward, x5)
Single-leg weighted squats (12 per leg)
Reverse dips (x12)
Single leg hip bridge (12 per leg)
Renegade rows (12 per arm)
Adductor strengthen (12 per leg)
Side-lying raise (12 per leg)
Incline chest fly (x12)
Weighted lunges (12 per side)
Bicep curls (x12)
Single arm tricep extension (12 per arm)

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