Each FF complete 4 sets as fast as possible (each time through the list is one set)
20 dumbbell swings (heavy as possible without sacrificing form)
20 push ups
400m run (place a cone at 50m then run to it and back 4x) 50m is approx. 65 walking paces
rest 5 min
hold and accumulated 3 min plank
rest 1 min
side plank – 3×30 sec each side
rest 1 min
50 supermans
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