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Warm up for 10 minutes with dynamic stretching.
Dumbbell Squat Jumps 8X
Dumbbell Squat with "Y" Lift 8X
Dumbbell Split Squat Jump 8X
Dumbbell Push Up with Tricep Kickback 4X each side
Hanging 180 8X
Dumbbell T Rotation 8X
Complete as many rounds as possible in 20 minutes.
Cool Down with foam rolling and static stretching.
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