R1.
40min Eliptical
R2.
3 Rounds
Each exercise is done for 1min:
Bodyweight Squats
Weighted Situps
Spiderman Runs
Russian Twist
Leg Flutters
Rest 1min
R3.
3 Rounds
Neutral grip pullup negatives x8
Back extension x12
Ball Crunch x12
Spiderman runs are like moutain climbers but your 1inch off the ground and you bring your knees to your elbows.
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