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- Bent over dumbbell rows with 10lbs 50 reps 4 sets - 200 leg lifts 4 sets of 50 - Speed roping 6 sets one minute intervals and one minute rest in between the first two sets then a 2 minute rest after the first two seta and so on until i hit six sets. Example: 1 minute speed rope 150+ rpms per minute then kick it into high…
