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Complete 2 rounds of the following movements
1. Plank tap-Perform 10 each side
2. Y raises- Perform 10 with 1 second pause at top
3. Step-throughs-Perform 10 each side
4. Hinge to squat- Perform 10 reps with 1 second pause at bottom
A1. Rear foot elevated split squat- Perform 8 reps each leg
A2. Pushup- Perform 8 reps with 1 second pause at bottom
Complete 3 sets
B1. Tempo squat-Perform squat with 5 seconds descending and 5 second pause at the bottom for 6 reps.
B2. Knee to elbow plank- Perform 10 taps each side
Complete 3 sets
C1. Plank rows- Perform for 60 seconds
C2. High knees- Perform for 60 seconds
Complete 3 sets
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