1.25 mile jog
3 x 10 dumbbell windmills
Superset with 3 x 12 dumbbell alternating front raises
3 x 12 cable tricep push down
3 x 12 cable face pull
3 move superset: Cable adduction, abduction, kickbacks.
Choose a leg to start with.
3 x 10 adduction
3 x 10 abduction
3 x 10 kickback
Repeat for 3 sets, switch legs.
3 x 20 hanging abs
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