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Squat Thrust - With your metronome at 60bpm, perform squat thrusts. 1 minute for Bronze, 2 for Silver or 3 for Gold
Gecko Press - Next, at the same bpm, perform gecko presses. 20 for Bronze, 30 for Silver and 40 for Gold
Jump Squat - Slowing down to 40bpm, perform your jump squats. 20 for Bronze, 40 for Silver and 60 for Gold
Gecko Press - Next, at 40bpm, perform curl ups. 20 for Bronze, 40 for Silver and 60 for Gold