5
stretch
2
20
warm up
2
20
30 sec
2
20
30 sec
2
20
30 sec
2
20
30 sec
2
20
30 sec
2
20
1 min
2
20
1 min
4
10
30 sec
2
30 sec
1 min
2
20
1 min
2
20
1 min
2
20
1 min
2
20
30 sec
2
20
30 sec
2
20
30 sec
4
10
30 sec
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