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Strength – Super set bench press and bent over row 1×10, 2×8, 2×5
rest 3 min
super set seated dumbbell shoulder press and pull ups
*for db shoulder press, perform 4 sets of 10 and max pull ups between each set.
rest 3 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata