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10 Minute Slow Jog Treadmill
5 Minutes Treadmill Interal 30 second sprint 30 second recovery

Pull-ups 15 reps
Push-ups with 45 Plate on the back 15 reps
Jump Squats 20 reps

Deadlifts 20 reps
Chin-ups 10 reps
Walking Lunges 20 reps (10 per Leg)

Wide Grip Cable row 20 reps
Medicine Ball Russian Twists 40 reps
Standing Sprint (30 seconds Cardio) (knees high, arms moving fast)

Dips 12 reps
Bicep Curls 12 reps
Clap Push-up Burnout 10 reps

Crunches 2 sets of 30
Leg Raises 3 sets of 30

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