3
5
1min
3
5
1min
3
5
1min
3
5
1min
3
20s hold / 5 reps
30s
3
1m30
1m
2
10/10
30s
2
10
30s
3
6s down, quick up. 8
1min
2/2
10s/10s
1m
2
1m
30s
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