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the momentum generated from driving the legs, followed by the swing should be minimizing the amount of action the biceps should take. They do get worked, sure, but they are going to be the things...

Just did this, tough, but not too tough. 106 burpies, and with my HR monitor tracking it, 87 calories. This is not "cardio" it is intervals. It is meant to shoot up your HR to activate VO2 Max and...

Core for upper body stabilization, major in the forearms, bi's, lats (don't shrug it up, its bad for efficiency.), Quads, Glutes, and Calves. Cardio as well, but will get you big and strong

oh hey, most kids who are seniors in high school who do crew do that split for 2k... you are cool