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Notes

Warm up

3 mins jumprope

2 x 30 Swissball mountain climber

90 secs side bridges

90 secs front bridge

2 x 15 alternating plyo push ups

1 x 15 Swissball tuck

Upper body heavy

1 x 10-15 warm up set

3 x 6-10 heavy

Focus on arm & lats