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LEGS & SHOULDERS

WARM UP

3 rounds

- 250m machine

- 20m bear crawl


WORKOUT

- BB side squat 15/10/8

*Super set:

- BB front squat 15/10/8

- single Db bench step over 10*3 each legs

- Banded hamstrings 10*3

- DB upright 10*3

- DB side rise to front raise 8/5/3


ABS

12 rounds

- Russian twist with ball

- Db crunch

- mountain climber

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