1
40 punches
3 sets in total
20sec rest
2
40 seconds
one-arm plank
in one go
3
10 lunges
3 sets in total
20sec rest
4
40 punches
4 sets in total
20sec rest
5
40 seconds
one-arm plank
in one go
6
10 lunges
4 sets in total
20sec rest
7
60 punches
3 sets in total
20sec rest
8
1 minute
one-arm plank
in one go
9
14 lunges
3 sets in total
20sec rest
10
60 punches
4 sets in total
20sec rest
11
1 minute
one-arm plank
in one go
12
14 lunges
4 sets in total
20sec rest
13
80 punches
3 sets in total
20sec rest
14
1min 20sec
one-arm plank
in one go
15
18 lunges
3 sets in total
20sec rest
16
80 punches
4 sets in total
20sec rest
17
1min 20sec
one-arm plank
in one go
18
18 lunges
4 sets in total
20sec rest
19
100 punches
3 sets in total
20sec rest
20
1min 40sec
one-arm plank
in one go
21
20 lunges
3 sets in total
20sec rest
22
100 punches
4 sets in total
20sec rest
23
1min 40sec
one-arm plank
in one go
24
20 lunges
4 sets in total
20sec rest
25
120 punches
3 sets in total
20sec rest
26
2 minutes
one-arm plank
in one go
27
22 lunges
3 sets in total
20sec rest
28
120 punches
4 sets in total
20sec rest
29
2 minutes
one-arm plank
in one go
30
22 lunges
4 sets in total
20sec rest

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