Friends And Friend company
4X
iron 20-30 seconds (if you can rotate the legs)
4X deep flexion 10/08 (4 sets of 8-10 representatives).
If you can not make them leaning on toes, and I do not support the knees
Dips 4X 10/08
Tuck sit (sit or L) 4X 5-10 Athletic Greens seconds.
Swinging 4 × 12
Tuck 4X iron 5-10 seconds
Training 2 (PET)
In this case you have to do repetitions must (or time) specified for each one
year (one series in each round), moving tirelessly to the next exercise. And
sequencing exercises so that the transition between the two is normal and
quickly, without the release of parallettes.
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