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Strength and conditioning workout
I dont have time to do them. so i want to do a workout to include them both.
the workouts are only 2 per week.
day 1 :plyometric push up ,plyo pull ups,sandbag clean and press + overhead squat or lunge,dips , chin ups + 2 exercises of 1 set isometric
day 2 : vertical jump,some core plyo,sledgehammer training,1 legged squat ,wheel rolls, + isometric (2 exercises of 1 set)
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