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: 45 seconds of controlled alternation. Band Pallof Press : 12 controlled presses per side.

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: 15 repetitions with a 2-second squeeze at the top of the movement. Phase B: Strength & Resistance (3 Rounds)

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: 15 repetitions with a 2-second squeeze at the top of the movement. Phase B: Strength & Resistance (3 Rounds)

It appears the domain you provided contains a typo or may be a suspicious variant. The text "wwwcoreadnesscom" is formatted incorrectly (missing dots).