A, B & C sections all 4+ rounds or sets

Set 1 warm up

Set 2 find intensity

Set 3+ INTENSIVE = to failure

BIG HUG STRETCH front
2+ x 10+ sec.
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WINDMILLS (core)
2+ x 20+
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BENCH DIPS
A - 12+ reps
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BENCH DIPS alt legs
A - 6+ reps
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G BRIDGE
A - 12+ reps
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ELBOW PLANKS
A - 30+ sec.
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SUPERMAN
A - 10+ reps
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DROP SQUATS
B - 6+ reps
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SIDE LUNGES
B - 20+ reps
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FULL DROPS
B - 20+ reps
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CENTIPEDE
B - 30+ sec.
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KNEE PULLS
2+ x 10+ sec.
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IRON CROSS stretch
2+ x 10+
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Feedback

WHAT ARE YOUR FAVOURITE EXERCISES?
WHAT FELT THE MOST EFFECTIVE?
WHAT DID NOT WORK??