Row machine warm up (3 minutes)

12-15 reps each, 5 sets, 1 minute rest

Barbell squats 25kg

Squat pulses (25 reps)

Chest press 11.5 kg

Push-ups

Accordions

Scissor kicks

Swiss ball lifts

Ropes (30 seconds)

4 minute incline walk cooldown

 

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