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Exercises

Set 1: 1 round
Warmup
3 minutes
Hover
3 minutes
Seated Flat
2 minutes
Standing Hill
3 minutes
Seated Flat
2 minutes
Standing Hill
3 minutes

Set 2: 5 rounds
Recover
30 seconds
Sprint!
30 seconds

Set 3: 1 round
Hover
4 minutes
Seated Flat
4 minutes

Set 4: 4 rounds
Hill Seated
30 seconds
Hill Stand
30 seconds

Set 5: 4 rounds
Seated Flat
40 seconds
Sprint!
20 seconds

Set 6: 1 round
Cool Down
3 minutes


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