Triceps Extensions. Brace your core, then lower the bar towards your chest.
The answer to your questions, is, what you dont want to hear: it depends.
This seems pretty solid to me and makes those 30 minutes of cardio less excruciating...
Think of how an amateur wrestler would get in top shape.
I would say do it on a monthly basis, rather than per week, keep a training log, and monitor progress, by this you will see if your routine is working or not...
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