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Strength – dumbbell bench press (slight decline if possible) 4×12 slow and controlled
Rest 3 min
run 800m
10 burpees
run 400m
20 burpees
run 200m
30 burpees
rest 5 min
Core – complete 3 sets
30 butterfly sit ups
15 hanging knee raises or toes to bar
10 slow back extensions (if no way to do these, do 40 supermans)