10 mins
1
4
8
1
4
4
10
10 secs
4-8
12
20 secs
4
8
15secs
8
12
30 Sec
4
30 Secs
45 Secs
4
8
30 secs
5
10
15
8
2 mins
45 secs
1
10 mins cool down
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