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Old 12-16-2012, 05:52 PM   #24
Connors Fan
Join Date: Dec 2010
Posts: 142

Burpees. Just do them, throw in some pull ups and call it a day. You will hit every muscle, can do it in your living room. Buy an iron gym (door frame pull bar) and you can hit all the muscle groups. The speed you are talking about is from strength, and bupees will give that too you.
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