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Plyo 3

2 tier high platform. Straddle, jump up, squat down on to the platform for 1 minute

Single leg squat/lunges 30 seconds each leg

Rest

4 sets

Assisted pull ups 1 minute

Jump switch stationary lunges 1 minute

3 sets

Side plank rotation on elbow/ground 30 seconds each side

Cable circles. Use ABS not arms.  5 circles each direction, each side

Rest

3 sets

Cycle for 3 miles Start at a 4 resistance, and every 30 seconds up the resistance by 1

Stretch

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