db bench 3/8-10
db alt lunge 4/8-10
ring dip 5/3
pushup 5/20
treadmill hiit
rope slam
treadmill hiit
rope pull up
treadmill hiit
split squat lunge
treadmill hiit
db swing
on treadmill 5% incline 30 sec at 5mph, 30 sec at 10 mph
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