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Set 1
1 round
10
Keabsahan
Pull-up
rest: 30 s
20
Keabsahan
Dips
rest: 30 s
60
s
Rest
rest after the set: 60 s
Set 2
1 round
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 30 s
30
Keabsahan
Push-up
rest: 30 s
2
Keabsahan
Handuk depan (di kedua arah)
rest: 30 s
180
s
Rest
rest after the set: 60 s
Set 3
1 round
4
Keabsahan
Daya keluaran dari dua
rest: 30 s
30
Keabsahan
Bench dips
rest: 30 s
10
Keabsahan
Half Burpees
rest: 30 s
20
Keabsahan
Squats
rest after the set: 60 s
Set 4
1 round
15
Keabsahan
Parallel bar push-ups
rest: 30 s
20
Keabsahan
Hanging knee raises
rest: 30 s
20
Keabsahan
Jump squats
rest: 30 s
15
Keabsahan
Hanging Leg Raise to L-Sit
rest: 30 s
15
Keabsahan
Lunge Jump
rest after the set: 60 s
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