Warm up

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5-10 reps / 30 seconds
1 replay

First Pair

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5-8 reps / 30-60 seconds per set
90s timer 3 replay

Second Pair

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5-8 reps / 30-60 seconds per set
90s timer 3 replay

Third Pair

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5-8 reps / 30-60 seconds per set
90s timer 3 replay

Core Triplet

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8-12 reps / 30-60 seconds per set
60s timer 3 replay