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10 Burpee Pullups 10 Dumbbell Swings (35lb db) 10 Inverted Rows (rings at max arm length from ground) 10 V-Up Russian Twists (Soccer Ball... need a weighted ball) Repeat for 12 sets Timed: Under 15 Min Xtreme 15 - 20 Min Elite 20 - 25 Min Pro 25 - 30 Min Solid Over 30 Min Basix