400 or 500

Either AirDyne or Concept 2 rower

Ladies - 400 calories

Gents - 500 calories.

Enjoy

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10 - 20 - 3 0 - 20 - 10 reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 kg