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First Section
10 Min Build
Catch Hold (0:28)
Counting Drill - 5 Secs
Counting Drill - 7 Secs
Cut The Cake - Legs Only
Cut the Cake - Body only (0:30)
Cut The Cake - Arms Only
Cut The Cake - Arms And Body Only
Cut The Cake - Arms Only, Arms & Body Only
Pause Drill - Arms And Body Away
Pause Drill - Arms Away
Pause Drill - Arms Away, Body Away
Pause Drill - Arms Away, Body Away, Catch
Pause Drill - Arms Away, Catch
Pick Drill - Arms And Body Only
Pick Drill - Arms Only
Pick Drill - Five Stroke Warm Up
Pick Drill - Legs And Body Only
Pick Drill - Legs Only
Pick Drill - Reverse Five Stroke Warm Up
Row - Steady state
Cut The Cake - Arms Only, Arms & Body Only
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