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Warmup { 30 sec plank 10 sec rest 30 sec BW squat 10 sec rest 30 sec bounding } x 6 4 min rest { 10 sec slow high knees 10 sec medium high knees 10 sec fast high knees 30 sec rest } x 8 Cool-down 2021-06-28 15:49:40 – The Quad 16/30 🤸 Cardio…

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Warmup, { 30 sec Squat parallel hold 10 sec switch 30 sec elbow plank 10 sec switch 30 sec hollow hold 10 sec switch 30 sec burpees 30 sec rest } x 10 Cool-down 2021-06-26 15:47:30 – The Quad 15/30 🤸 Cardio for 00:44:05 Calories : 298 💓 : 122

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Warmup, { 30 sec Burpees 30 sec rest } x 10 2 min rest { 50 Dynamic Hollow holds 5 Reverse lunges – each side 10 mts crawl 100 mts run } x AMRAP in 18 min Cool-down 2021-06-24 06:49:57 – The Quad 14/30 🤸 Cardio for 00:48:18 Calories : 303 💓 : 119

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Warmup Every minute on the minute: { 10 sec Quick feet 15 sec Plank 15 sec Burpees 20 sec Rest } x 25 Cool-down 2021-06-22 15:46:07 – The Quad 13/30 🤸 Cardio for 00:40:58 Calories : 341 💓 : 138

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Warmup 100 Squats 100 Ab-cycles 100 Burpees 100 Steps Crawl Cool-down 2021-06-20 07:49:42 – The Quad 12/30 🤸 Cardio for 00:52:53 Calories : 310 💓 : 116