Warm up

20 Walking hamstring

20 Walking hip flexor

20 Knee to chest hug

20 Side to side leg swings

Total reps for each


Dart game


10 pvc pass through

10 btn strict press

10 pvc good mornings


Push jerk

Then 5×5

Rebounding push jerk

Perform these every 2 minutes



Calorie row

Shoulder to

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