Strength & conditioning 45:00 [3]
Conditioning 1 min each on my own so less rest:
Plank
Side plank (L/R)
Bridge with leg raises
Crunches
Superman
Press-ups (knees down)
Clam (L/R)
Hip abduction (L/R)
Glutes push ups (L/R)
Punching
Bicep curls
Lifting
Chest press
Knee dips (L/R)
Lunges (L/R)