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I know this is late (only just found this bowl) but curious to hear how you’re getting on with this routine? Looks like a solid cardio routine with some weighted work thrown in (esp for upper body). I’d maybe swap one of your rowing or shuttle run days for a more strength focused lower body day (squats/deadlifts/lunges etc). Doesn’t have to be super heavy, can incorporate it into a circuit as seems to be your exercise preference.
Happy to chat and go into more details if you want, DM me (I’m a qualified PT on the side).