Ass & Abs
3x Warm Up
ASS/ABS
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10x Bird Dog(10 reps each side)
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(20 reps each side)
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ISO Crunch Hold : 45 Seconds
4x Strength
ASS/ABS
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15x Goblet Squats
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weight optional
5x Accessory Work
ASS/ABS
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10x Russian KBS
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30x Bicycle Crunches