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beginner
Basics warm up
20 min
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2x5 on each side
Ankle rotation
2x5 on each side
Upper-body rotation
2x5
Wrist rotation
2x5
Elbow flexion and extension
2x5
Shoulder rotation
x5
Dips
x3
Prone pull-ups
x3
Supine pull-ups
x5
Push-ups