Here we go:
10 pull-ups
10 swimmer's press (15lb)
10 push-ups
10 curl up/hammer down (15)
10 tricep kickback (12)
10 chest press on balance ball (30)
10 Cohen curl (15)
10 upright rows (15)
10 burpees
REPEAT 2 more times or until you hit 20 minutes
Run at a decent pace for 2 and 1/2 miles
DONE
Playlist: Falcon, Paint it Black
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