2
15
warm up
2
12
3
12
2
10
active rest
3
10-12
1
6
3
8-12
3
8-12
2
10
2
10
2
20
3
12
2
10
1
12
3
12
3
12
3
8-12
3
10-12
3
8-12
2
to failure
2
10
1
10
2
10
1
12
1
6
1
3
hold 30 secs
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