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Warm up

5 minutes single cardio 80% max heart rate


30 second dead hang

10 v ups

10 second L hang


Strict toes to bar-1 minute max reps


3 rounds

Min 1-100 meter run

Min 2-5/4 cal bike

min 3-Toes 2 bar, 50% 1 min max

2 rounds (Every other minute)

Min 1-200 m run

Min 3-10/8 cal bike

Min 5-Toes to bar, 75% of 1 minute max

1 round (Every 3rd minute)

Min 1-300 m run

Min 4-15/12 cal bike

Min 7-Toes to bar, 100% 1 min max

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