kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket x 10 reps
back row ket x4 each arm
oblique twists each sides x10 reps and bends with kettlebell
shoulders bend row 4
all x 3 rounds
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