9-11

Biking 2×30 minutes w/10 tabattas and 1 3min sprint

various pullups 5-6 sets

pushup 100

hindu squats 100

circuit 100 burpees+ 100 jumprope rotations+ 100 heavy bag flips+ 100 each knee, knee strikes+ 100 leg flat situps

back bends 3×10 and

planks 3x1min each side and 4 min total front planks

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