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FULL BODY

WARM UP

- 300m machine

- 15 air squat


WORKOUT

- 14/8/ 6 Back squat

- 10x2 DB push up

15/10/8

- Kb front Lunges

-Alternate dumbells press

- Bande chin pull up

- Long band extension

- Biceps curl with rotation


ABS

Partner 40/15

- Ball crunch

- Legs raise assist with partner

- Russian twist with partner

- Plank

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