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FULL BODY

WARM UP

3 rounds

- 15 side squat

- 40m shuttle run

-front lunges

- stretching


WORKOUT

* Supper set

-KB goblet squat 15/10/8

-DB stationary Lunges 8/10/6


* super sets

3 sets

- Biceps curl with hold 15/12/8(each arm)

- Push up 8/10/8

- 1'skipping rope

-1'med ball slams


ABS

TABATA 20/10x9:

- legs up crunches

- Bicycle crunch

- plank

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