1
30
Warm-Up
3
20
30-60s
3
20
30-60s
3
30
30-60s
3
20
30-60s
3
30
30-60s
3
30
30-60s
1
Hold for 2min
After Workout
1
Hold for 30s
After Workout
1
Hold for 30s
After Workout
1
Hold for 30s
After Workout
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