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Running (treadmill)
- 00:02:30 | 4 km/hr 5
- 00:02:30 | 5.5 km/hr | 2.5 % 5
- 00:02:30 | 6.5 km/hr | 5.5 % 6
- 00:01:00 | 10 km/hr | 5.5 % 6
- 00:02:30 | 6.5 km/hr | 5.5 % 6
- 00:01:00 | 5 km/hr | 2.5 % 5
- 00:01:00 | 4 km/hr | 2.5 % 5
- 00:01:00 | 4 km/hr | 0.5 % 5
- 00:01:00 | 0.5 % 5
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Barbell Squat
- 20 kg x 6 reps 38
- 40 kg x 6 reps 51
- 40 kg x 6 reps 51
- 50 kg x 6 reps 59
- 50 kg x 6 reps (PR) 59
- 40 kg x 6 reps 51
- 40 kg x 6 reps 51
- 40 kg x 6 reps 51
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Barbell Deadlift
- 60 kg x 3 reps 52
- 60 kg x 3 reps 52
- 70 kg x 3 reps 60
- 70 kg x 3 reps (PR) 60
- 60 kg x 3 reps 52
- 60 kg x 3 reps 52
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Power Clean
- 30 kg x 3 reps 25
- 30 kg x 3 reps 25
- 30 kg x 3 reps 25
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Clean and Jerk
- 30 kg x 3 reps 54
- 30 kg x 3 reps 54
- 30 kg x 3 reps 54
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Barbell Bench Press
- 40 kg x 10 reps 56
- 50 kg x 10 reps 65
- 50 kg x 10 reps 65
- 50 kg x 10 reps 65
- 40 kg x 10 reps 56
- 40 kg x 10 reps 56
- 40 kg x 10 reps 56
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Lat Pulldown
- 65 kg x 10 reps 30
- 65 kg x 10 reps 30
- 65 kg x 10 reps 30
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Seated Barbell Shoulder Press
- 45 kg x 10 reps 61
- 45 kg x 10 reps 61
- 45 kg x 10 reps (PR) 61
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Cable Twist
- 12.5 kg x 15 reps 20
- 12.5 kg x 15 reps 20
- 12.5 kg x 15 reps 20
- 12.5 kg x 15 reps 20
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Elliptical Trainer
- 00:23:00 | moderate 174
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Medicine Ball Jack Knife Sit-Up
- 8 kg x 15 reps 49
- 8 kg x 15 reps 49
- 8 kg x 15 reps 49
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Russian Twist
- 15 reps 7
- 15 reps 7
- 15 reps 7
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Crunch
- 15 reps 7
- 15 reps 7
- 15 reps 7