1
10 s
1
8
1
8
1
8 front 8 back
End warmup
3
10
3
10
3
15 s/leg
15 s
3
10
3
10
3
30 s
15 s
3
10
3
10
3
30 s
15 s
3
30 s
3
30 s
15 s
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