40-Min Spicy Strength & Conditioning | STF Day 61🔥

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It's the last week of Summertime Fine 2024! This workout was sweaty, spicy, and made me so proud of our strength and conditioning! Let me know when you crush this sweaty and spicy Strength and conditioning workout!

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We will work for 3 rounds of 30 seconds of work and 15 seconds rest and we will complete two exercises in superset format. The training variables we will implement in our workout today will be focusing on the powerful and explosive execution of your reps. You will use weights that are considered medium-heavy weight for each exercise to be able to perform more reps powerfully and you will move your body in quick explosive fashion in our cardio movements. Think of agility and powerful strength today moving your body and the resistance with all your might each rep. This might mean you take a few more seconds between reps but the power is all I am looking for in this workout. You will aim for 6-15 reps for each work period and aim for MAX EFFORT!

Exercises:
1. Squat and Press
2. Lateral Heisman 
3. Row and Curl
4. Jumping jack kicks 
5. Lunge and Lateral Raise
6. High Knees
7. Skull Crushers
8. Sit up and Jump
9. Chest Fly 
10. DB Agility
11. DB Sit Up 
12. Standing Climbers
13. Alternating Snatch
14. Lateral Slides
15. Renegade Row
16. Jump rope or burpee sprint

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