Elliptical (10-15 minutes), Push-ups (as many as you can, up to 3 sets)Squats (as many as you can, up to 3 sets), Squats (as many as you can, up to 3 sets), Pull-ups (try for 1–3 reps, up to 3 sets), Dead hang (hang from the bar for 10–30 seconds, up to 3 sets), Stretch (5–10 minutes), Rest.

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