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5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans 

3 rounds, for quality:10 reps, plate triceps extensions10 reps, plate biceps curl10 reps, elbows low ring row10 reps, elbows to the side ring row10 reps,

3 rounds :40 on :20 off Heavy KB russian swings Ab roll out Slider bowler squat RSlider bowler squat L Heavy KB side bends RHeavy KB sid bends L Sumo