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Exercises

Set 1: 1 round
Rowing Machine
Rowing Machine
5 mins 15 secs

Set 2: 2 rounds
Push-Ups
Push-Ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds

Set 3: 1 round
Run As Hard As You Can
Run As Hard As You Can
2 minutes

Set 4: 1 round
Deep Lunges
Deep Lunges
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Crunches
Crunches
30 seconds

Set 5: 1 round
Run As Hard As You Can
Run As Hard As You Can
2 minutes

Set 6: 2 rounds
Push-Ups
Push-Ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds

Set 7: 1 round
Run As Hard As You Can
Run As Hard As You Can
2 minutes

Set 8: 1 round
Deep Lunges
Deep Lunges
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
31 seconds
Weighted Sumo Squat
Weighted Sumo Squat
31 seconds
Crunches
Crunches
36 seconds

Set 9: 1 round
Run As Hard As You Can
Run As Hard As You Can
2 minutes

Set 10: 3 rounds
Rowing Machine
Rowing Machine
1 min 15 secs
Punch Bag
1 min 15 secs

Set 11: 1 round
High Intensity Running
High Intensity Running
2 minutes

Set 12: 2 rounds
Cross Body Crunches
Cross Body Crunches
1 minute
Elbow Plank
Elbow Plank
1 minute
Half Side Planks
Half Side Planks
1 minute
Elbow Plank
Elbow Plank
30 seconds


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