3
10
30
3
10
1 minute
3
8
1 minute
3
6-8
1 minute
3
10
30seconds
3
6
30s
3
8
30s
3
12
30s
3
10
1m
3
10
30s
3
10
30
3
10
1m
3
Hold 30s
1m
3
12
30s
3
10
30s
3
10
1m
3
8
1m
3
8
1m
3
10
30
3
5
30
3
10
30s
3
10
30s
3
5
1m
3
10
30
3
8
1m
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