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Yearlong (Ph X-A, W I)

3d Russian Twist

Sets: 3 Reps: 10

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. Complete your reps, rest, and then repeat the circuit again, beginning with the hammer curl to overhead press.

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