3
15
30
4
15
30 sec
3
15
30 sec
2
20
30 sec
2
15
1 min
4
10
30 sec
4
30
1 min
3
15
30 sec
3
10
2 min
3
15
30 sec
3
10
30 sec
4
15
15 sec
3
60 sec
1 min 30 sec
3
8 hold for 10 sec
1 min
4
15
30 sec
3
20
1 min
2
15
1 min
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