Cardio 
20min

Circuit training.
Set 1: pushup burpee 30sX3. 
Set 2: elbow plank to full arm plank with random jumps 40sx3. 
Set 3: running on the spot random push up 45sx3.

Abs crunch variation 200

Diet
Morning: Tosai Telur
Lunch: Tortilla wrap, roasted chicken added teriyaki chicken, lettuce, tomatoes, pickles, black olives and jalapeno
Dinner: Tosai Telur and chicken

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