10 minute run
5 minute stretch
6 minute ab circuit
3*15 push ups
3*20 curls
3*20 weighted tricep
3*15 slow release bar
3*6 pull up
3*15 ab machine
3*15 weighted incline sit ups
3*15 leg press
3*15 calf machine
3*15 abductor machine
3*15 adductor machine
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