sprints 15x30sec+ jumprope/burpees 6rounds+kickboxing=35min total

Abs 3×10 leg raises+3×10 situps+3×60 weighted bike crunch+planks=30min

bike 40 min

PM) burpeesx15+ pushupsx20+ B/W rowsx10+ vups/twistx50=repeat 5 times+ mountain climbers 3x1min+ burpeesx(9×15) + 3×30 tabata squats 2×20 frog jumps+ 4x20pushups+ 4×50 vups+ twist=40min+ about 3more 15 burpees/pushups/vups


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