30 Minute Strength & Conditioning Workout | STF - Day 56

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You're going to love this workout, no joke I had such a great time with this sweat session and I know you will too!

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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. Jump rope
3. Rows
4. Bench Butt Kick and jump
5. Lunge and Lateral Raise
6. High Knees
7. Skull Crushers
8. Bench sit up and jump
9. Chest Fly
10. DB Agility
11. Alternating Snatch
12. Jump Rope

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00:00 Introduction
00:26 Warm Up
02:25 Goblet Squat and Step Ups
07:11 Bent Rows and Supermen Swimmers
11:56 RDL and Lateral Hops
16:40 Shoulder Press and Inchworms
21:26 Glute Bridges
26:12 Chest Press and Bench Hop Overs
30:57 Deadlifts and Burpee Hop Overs
35:43 Dissected Burpees
39:58 YOU'VE MADE IT TO YOUR COOL DOWN!