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5 min bike warm up

Jumping jacks x50

pushups x25
crunches x25
pullups x6

pushups x25
crunches x25
pullups x4

pushups x20
leg raises x25
pullups wide x4

alt arm raise pushups x12
leg crosses x20
pullups x4

diamond pushups x10
bridge 30 sec
pullups reverse x4

run 12 min pace - 20 minutes