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Daily Alzapua Routine PDF
Daily Alzapua Routine PDF
1 P P P P x hammer
B
0 0 H 0 0 H 0 0 Po 0 0 Po 0 0 0 0 Po 0 0 0 0 0 0 0
T 0 0 0 0 0 0 0 0 5 5 5 5 Sl 5 5 5 5 Po
A 1 B 1 2 2 4 4 2 2 1 7 7 5 5 4 4
7 7 6
B
x x hammer
5
0 0 0 H 0 0 H 0 0 Po 0 0 Po 0 0 0 0 Po 0 0 Po 0 0 0 0 0
T 0 0 0 0 0 0 0 0 6 6 6 6 6 6 6 6 Po
A 1 1 2 2 4 4 2 2 1 7 7 5 5 4 4
7 7 6
B
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Daily Alzapua Routine - atrafanaSchool
x P P P P x hammer
9
0 0 0 H 0 0 H 0 0 Po 0 0 H 1 1 1 1 1 1 Po 1 1 Po 1 1 1
T 0 0 0 0 0 0 0 0 1 1 Sl 1 1 1 1 1 1
A 1 1 2 2 4 4 1 1 2 5 5 4 4 2 2 0 0
3
B
x hammer
13
H H 1 1 Po 1 1 Po 1 1 1 1 0 0
T 1 1 1 1 1 1 1 1 Po Po 0 0 Po 0 0 0 0
A 0 2 4 4 2 2 0 0 1 1 1 1 1 1 Po 1 1 Po 0 0 H
3 3 2 3 2 2 0 0 0 0 3 3
B 3 3 2 2 0 0
0
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Daily Alzapua Routine - atrafanaSchool
hammer P P P P repeat 2 x
17
B
T 3 3 3 3 H3
A 0 0 Po 0 0 H 0 0 0 0 1 3 3 3 3 3Po3
3 3 3 3 3 3 3 3 Po 3 3 Po 3 3 H 3 3 3 3 5 3 3
B 3 3 0 0 2 2 0 0 2 2 2 B 7 5
3 3 1 1 0 0 4
3
i ma P i P Px i x
22
0 0 0 B
T 1 1 1H 1 3 3 3 3 3 H Po 3 3 3 H 3 3 3 3H 3
A 2 2 2 2 3 3 Po 3 3 3 3 3 Po 3 3 3 3 3 3 3Po3
1 1 1 3 0 0 0 0 2 0 0 0 0 2 3 3 3 5 3 3
B 3 3 1 3 4 3 2 3 B 7 5
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Daily Alzapua Routine - atrafanaSchool
P a m i P i P Px i repeat 3
26
0 0
T 1 1 1H 1 3 3 3 3 3 H Po 3 3 2
A 2 2 2 2 3 3 Po 3 3 3 3 3 Po 2 2
H 2
1 1 1 3 0 0 0 0 2 0 0 0 2
B 3 3 1 3 4 3 1 0 0 4
3 a m i P i P Px i
31
3 3 3
T 0 0 0 0 0 0 0 3 3 3 3 3 3 1 1 1 1 1 1 3 H 3
A 2 2 2 2 2 2 2 4 4 4 4 4 4 Sl 2 2 0 0 2 2 Sl 4 4
3 6 6 6 5 4 5 5 3 2 3 3 5 5 7
B
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Daily Alzapua Routine - atrafanaSchool
3
i ma P i P Px i repeat
35
0 0 0
T 3 3 0 H 0
A 2 2 2 2 2 2 2 2 0 0 2 2 0 0 1 1 1 1 1 1
3 3 3 3 3 3 3 3 3 3 0 0 0 0 Po 3 3 0 0 1 1 Po 2 3
B 0 0 0 0 0 0 0 0 2 2 0 0 2 2 3 3 1 1 3 3
4 4 4 3 2 3 3 1 0 1 1 0
4 x hammer
40
T 3 3 3 3 Po 3 3 3 3
A 3 3 3 3 3 3 3 3 3 3 3 3 Po 3 3 3 3
3 3 3 3 2 2 2 0 0 3 3 3 3 3 3 3 3
B 3 6 6 6 6 5 5 5 3 3
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Daily Alzapua Routine - atrafanaSchool
hammer hammer x x repeat
46
0 0 0
T 3 3 3 3 3 3 3 3 3 2
A 3 3 3 3 Po 3 3 3 3 3 3 3 3 3 3 H 3 3 Po 0 0
3 3 3 3 3 3 3 3 0 0 0 0 0 0 0 0 3 2
B 3 6 6 6 6 5 5 5 3 3 4 4 1 3 3 1 0 1 0
6 B B
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Daily Alzapua Routine - atrafanaSchool
5 Px
50
0
T 2 2 Po 2 Po Po
A 2 2 2 2 2 2 2 H
H 2 2 2 2 2 3 2 3 5 3 2
B 0 0 4 5 4 5
0 5
Px
55
0 0 0 0 0
T H H 2 2 2 2 2 2 2 2 2 Po Po
A 2 3 2 2 2 2 2 2 2 2 2 2
2 3 5 5 4 5 3 2 H 2 H 2 2 2
B 0 0 0 0
0 5 0 5 5
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Daily Alzapua Routine - atrafanaSchool
Px
60
0 0 0
T 2 2 Po 2 Po Po H H 3 3 3 3 3
A 2 2 2 2 2 2 H 2 3 3 3 3
2 2 2 2 3 2 3 5 3 2 2 3 5 7 5
B 0 4 5 4 5
Px Px P
65
0 0 1 1 1 1 1 1 1 1 B
T 3 1 1 1 Po H H 1 1 1 1 1 1 1 1 3 3
A 3 2 2 0 H 0 2 0 0 0 0 0 3 3
3 2 0 0 2 3 3 2 0 0
B 3 2 3 B
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Daily Alzapua Routine - atrafanaSchool
a m i i Px P Px P Px P Px P Px P
70 B
B B 0 0 B B
T 3 3 3 3 3 3 3 3 H 1 1 Po 3 3 3 3
A Po 3 3 3 3 3 3 H 3 3 0 0 3 3 Po 3 3
0 0 0 0 0 0 0 0 2 3 B 3 2 0 0 0 0 H
B 3 1 1 1 1 1 B 1 3 B B 3 1 B
B B B B 1 3
3 3 3
Px P Px P Px P Px P a m i i a i i a i
75 B B B
B B 0 0 B 0 0 0 0 0 0 0 0 0 0
T 3 3 3 3 H 1 1 Po 3 3 2 2 2 2 2 2 2 2 2
A 3 3 H 3 3 0 0 3 3 Po 0 0 0 0 0 0 0 0 0
0 0 0 0 2 3 B 3 2 0 0 2 2 2 2 2 2 2 2 2
B 0 0 1 3 B B 3 1 0 0 0 0 0 0 0 0 0 0
B B B B B B B B
3 3 3
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