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mup
Si
dest
epsi
debend30sec.
Mar
chi
npl
ace30sec.
Toet
ouchswi
pes30sec.
Squat
ingt
orsot
wistw/
oknee30sec.
Rol
lupt
oet
och30sec.
Bentov
err
otat
ion30sec.
Boxershuf
fl
e
Jumpi
ngj
acks30sec.
Fl
yjacks30sec.
Wor
kout
Phase1(3ci
rcui
tsof40sec.Eachexer
cisewi
th10sec.Resti
nbet
ween)
1.Rot
ati
onal
jump
2.Mt
.Cl
i
mber
s
3.Jumpi
ngl
unges
4.Hi
ghkness
Phase2
1.Handwal
k&st
rai
ghtup
2.Spi
derpushup
3.Up&outj
acks
4.Seal
pushup
Phase3
1.Popsquat
2.Runner
s
3.Squatt
hrust
4.Pl
ankj
acks