15 sec duck walk 30 sec jog 15 sec push 20 sec jog 40 sec walk repeat 5x's incline pulse flat pulse Decline pulse Bent over hold then pulse 10 sec push 30 sec jog 10 sec skip 10 push 30 sec jog 10 sec duck walk, 10 sec skip, 10 push 30 sec jog walk 30 Repeat 3 times 2/2 rows and flys Butterfly dead lifts AB taps Chest closures w 3 sec hold |
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