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FULL BODY

WARM UP

- 300m machine

- 15 air squat


WORKOUT

- 14/8/ 6 Back squat

- 10*3 Bench DB step up

15/10/8

- Kb front Lunges alt

-Alt seated dumbells press

- bandesd chin pull up


ABS

25/10x12

- side plank with SB rotation

- Legs raise

- Russian twist

- plank

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