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This is a very short training so its more important than ever to get quality out of your work. You should try and make the skips 50 double unders if you can. Go heavy on your Deadlifts whilst keeping good form.

100 Skips

20 Dead lifts

15 Clap push ups (see push up variations)

20 Barbell Bicep Curls

Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds

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