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Tabata: 20 on 10 off

Warmup: 50 burpees


Mobility: couch, chest, add pigeon


Strength: Tabata

squats 100 w/barbell, kb or dB (get heavy)

Push-ups 100 or floor presses

Kb swings 100 or Knee to elbows (per side)

Sit-ups 100

*work 20 seconds on 10 seconds rest until you complete total reps. Complete 100 reps of 1 exercise before moving to the next movement. rest 2 minutes between exercises.

After: 30 minutes of cardio (walk,run,bike,row)

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