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Exercises

Set 1: 3 rounds
Flutter Kick
20 seconds
Rest
10 seconds
Tricep Dips
20 seconds
Rest
10 seconds
Bicycle Kicks
30 seconds
Rest
10 seconds

Set 2: 1 round
Flutter Kick
20 seconds
Rest
10 seconds
Hot potato squat
20 seconds
Rest
10 seconds
Russian Twist
20 seconds
Rest
10 seconds
Pushups
20 seconds
Rest
10 seconds
Hot potato Squat
20 seconds
Rest
10 seconds
Russian Twists
20 seconds
Rest
10 seconds
Burpees
Effort: Moderate
Burpees
10 reps
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
10 seconds


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