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you will need:
an interval timer http://goo.gl/T5xZKj
a kettlebell, wall/pull up bar,dup station, chair or plain on floor, jump rope
12 minute long
30 secs work 10 secs rest
18 rounds
3 sets
6 exercises
1. long jump -push up, 2 short jumps back and one jump up
2. Hanging leg lifts
3. side burps right side
4. side burps left side
5. Kettle bell swings
6. jump rope

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