Db Step Ups- 3x10 on each leg. The guys used 25's-40's
Static Lunges- 3x10 (Use db's)
Lopes Hams- 3x15
Calf Raises- 3x15 (these are single leg with a db held in the hand of the side that your working.)
Cardio-
Kettlebell Get Ups- 5 reps each hand.(20 lbs Kettlebell)
Nordic trac- 5 mins, Jump Rope 5mins, Up downs 5 mins. These are all done together one after another. The guys did 3 sets.
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