Push Ups
Squat Press
Jumping Jacks
In & Outs
Tricep Dip
Step Ups (alternate legs)
Bent over Row
Mountain Climbers
Perform each exercise for 8 rounds (sets) for 20 seconds (duration) of work and 10 seconds of rest. Repeat. Each exercise should take 4 minutes to complete all 8 rounds
In between each exercise do touchdown sprints.
Make sure you do a long warm up and stretch at the end.
ENJOY :-D
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