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Activation routine - 5 10s plank, 5 10s superman fly, 20 slow lunges, 20 slow pushup, 5 min run Main routine - 5 rounds of 1 minute on 1 minute off hands off explosive push-up followed by high plank knee tuck My reps was 9-9-9-9-7 lost steam at the last set 186 calories (18.6 chips, couldn't get up to 20 :() with 175 bpm Stretch - some yoga stretches for knee and back Used soft pad to reduce impact on my shoulder (left one had arthroscopy) and elbow. Not too happy with my pushup form yet would love to get some advice. if you are going to try this out let me know your rep counts, calorie and heart rate also. https://youtu.be/ZRcNSIv_5fo