1
20 side kicks
3 sets in total
30sec rest
2
20 punches
3 sets in total
30sec rest
3
100 side kicks
in total
throughout the day
4
100 punches
in total
throughout the day
5
20 side kicks
4 sets in total
30sec rest
6
20 punches
4 sets in total
30sec rest
7
150 side kicks
in total
throughout the day
8
150 punches
in total
throughout the day
9
30 side kicks
3 sets in total
30sec rest
10
30 punches
3 sets in total
30sec rest
11
200 side kicks
in total
throughout the day
12
200 punches
in total
throughout the day
13
30 side kicks
4 sets in total
30sec rest
14
30 punches
4 sets in total
30sec rest
15
250 side kicks
in total
throughout the day
16
250 punches
in total
throughout the day
17
40 side kicks
3 sets in total
30sec rest
18
40 punches
3 sets in total
30sec rest
19
300 side kicks
in total
throughout the day
20
300 punches
in total
throughout the day
21
40 side kicks
4 sets in total
30sec rest
22
40 punches
4 sets in total
30sec rest
23
350 side kicks
in total
throughout the day
24
350 punches
in total
throughout the day
25
50 side kicks
3 sets in total
30sec rest
26
50 punches
3 sets in total
30sec rest
27
400 side kicks
in total
throughout the day
28
400 punches
in total
throughout the day
29
50 side kicks
4 sets in total
30sec rest
30
50 punches
4 sets in total
30sec rest

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