Strength Training:

1. Incline Bench Push-Up
   • Sets: 4
   • Reps: 8
   • Instructions: Place your hands on an elevated surface (like a bench or box) and perform push-ups at an incline.
2. Overhead Tricep Extension
   • Sets: 4
   • Reps: 10
   • Instructions: Using a dumbbell or resistance band, extend your arms overhead, keeping your elbows close to your ears. Slowly lower the weight behind your head and then press back up.
3. Bodyweight Man Maker
   • Sets: 3
   • Reps: 5
   • Instructions: Start in a plank position, perform a push-up, then jump your feet forward to a squat, stand up, and reach overhead. Repeat.
4. Side Plank Abduction
   • Sets: 3
   • Reps: 10 (each side)
   • Instructions: In a side plank position, raise your top leg as high as you can while keeping your core engaged.

If you don’t know how to do these (even after reading the instructions), you can lookup Central Athlete on Youtube. They have plenty of tutorial videos on each of these movements.

Conditioning:

• Perform 4 rounds of the following:
  1. Air Squats: 5 reps
  2. Sit-Ups: 10 reps
  3. Jumping Jacks: 15 reps

This workout targets strength and cardio, providing a full-body burn. Happy training! 💪