1
40 punches3 sets in total
20sec rest
2
40 secondsone-arm plank
in one go
3
10 lunges3 sets in total
20sec rest
4
40 punches4 sets in total
20sec rest
5
40 secondsone-arm plank
in one go
6
10 lunges4 sets in total
20sec rest
7
60 punches3 sets in total
20sec rest
8
1 minuteone-arm plank
in one go
9
14 lunges3 sets in total
20sec rest
10
60 punches4 sets in total
20sec rest
11
1 minuteone-arm plank
in one go
12
14 lunges4 sets in total
20sec rest
13
80 punches3 sets in total
20sec rest
14
1min 20secone-arm plank
in one go
15
18 lunges3 sets in total
20sec rest
16
80 punches4 sets in total
20sec rest
17
1min 20secone-arm plank
in one go
18
18 lunges4 sets in total
20sec rest
19
100 punches3 sets in total
20sec rest
20
1min 40secone-arm plank
in one go
21
20 lunges3 sets in total
20sec rest
22
100 punches4 sets in total
20sec rest
23
1min 40secone-arm plank
in one go
24
20 lunges4 sets in total
20sec rest
25
120 punches3 sets in total
20sec rest
26
2 minutesone-arm plank
in one go
27
22 lunges3 sets in total
20sec rest
28
120 punches4 sets in total
20sec rest
29
2 minutesone-arm plank
in one go
30
22 lunges4 sets in total
20sec rest
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