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Parut :) musim panas
Pull-up Berat badan x10 4 set
Hummer mendayung 20kg x10 4 set pemanasan
Gunting Hummer 20-40kg Set Tambahan 4 set
Dayung T-bar 30KG 4 kelompok
Bersandar di atas mendayung 30KG 4 kelompok
5 menit Crossfit Cardio (Sirkulasi 🔄)
15x squat berbobot
15x barel barbel di setiap sisi
10x bar horizontal sentuh jari kaki
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