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Run 800 m
50 D-U/20 Tuck Jumps( if you can not do D-U)
50 Air Squats
Run 400 m
50 D-U/25 Tuck Jumps(if you can not do D-U)
Run 100 m
50 D-U/30 Tuck Jumps(if you can not do D-U)