4
12-20
40 sec
3
12
35 sec
2
10 rep both sides
1 minute
5 sets
8-15
1.5 minute
3
10
1 minute
4
10
40 sec
3
12 reps ( lightweight )
1 min
3
12
1 min
3
10
1 min
3
20
50 sec
3
15
50 sec
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