Wednesday Conditioning Program (Weights/Body Weight/Core)

Weights (4 Sets - No Rest)
Lateral Raise x 30
Upright Row x 30
Bicep Curl x 30
Overhead Tricep Extension x 30
Lunge x 30
Shoulder Loaded Jump Squat x 30

Body Weight (3 Sets - 2 min Rest)
Burpees x 30
Push Ups x 30
Bench Dip x 30
Prison Squat x 30
Mountain Climber x 30
Pull Up x 30

Core (2 Sets - No Rest)
Plate Sit Up x 81
Pelvic Thrust x 81
Raised Leg Crunch x 81
Plank Hold  x 4.5 minutes