pump - 2 min
face the wall squat - 2 min
halo - 1 min
2 hand swing - 15 per min for 6 min
arm bar - 5/5 for 6 min
1 arm swing - 15 per min for 6 min, switch hands each min.
half get-up - 3/3 for 6 min
double swing - 15 per min for 6 min
roller - 5 min
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