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Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 - 20 seconds ok 2 - 20 seconds ok 3 - 20 seconds ok 4 - 30 seconds x 5 - 30 seconds ok 6 - 30 seconds ok 7 - 30 seconds ok 8 - 40 seconds ok 9 - 40 seconds x 10 - 45 seconds x 11 - 30 seconds ok 12 - 40 seconds 13 - REST 14 - 90 seconds 15 - 90 seconds 16 - 120 seconds 17 - 120 seconds 18 - 150 seconds 19 - REST 20 - 150 seconds 21 - 150 seconds 22 - 180 seconds 23 - 180 seconds 24 - 210 seconds 25 - 210 seconds 26 - REST 27 - 240 seconds 28 - 240 seconds 29 - 270 seconds 30 - PLANK FOR AS LONG AS POSSIBLE!!