Strength workout at Co. 1

Warm up: 10 min

Abs + core exercises: 10 min

100 squats with 45lbs Olympic bar + 100 calf raises with 45lbs Olympic bar:
34 squats, follow by 34 calf raises, follow by 33 squats, follow by 33 calf raises, follow by 33 squats, follow by 33 calf raises.

50 push ups + 50 pull ups:
10 sets for time of: 5 push ups follow by 5 pull ups

Towel triceps extensions:
3 sets of: 20 reps, 15 reps, 15 reps with 35 lbs kettlebell
1 set of: 25 reps with 25 lbs kettlebell

Cool down + stretching: 15 min