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Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 5 + 5 Single Dumbbell Muscle Snatch Bottom pos. 15/12 kg
2) 5 + 5 Single Dumbbell Cross Body Muscle Snatch 15/12 kg

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 10 Pike Shoulder Open Up

[/um_show_content]

Single Dumbbell Muscle Snatch Bottom pos.
Video
Single Dumbbell Cross Body Muscle Snatch
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Pike Shoulder Open Up
Video

[/um_show_content]

Power & Power Endurance (PE)

Power Snatch + Squat Snatch

(1+1 power)+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1) x 4 set @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Snatch Pull Takedown

2 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’105′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed
Snatch Deadlift Takedown

2 @ [percent value=’107′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’112′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’117′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’122′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed

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Strength & Strength Endurance (SE)

Back Squat

3 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′
4×3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 8′
Tempo training Back Squat 3.7.X.X

1 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

Notes. Add [percent value=’01’ of=’backsquat’ in=’kg’][/percent] each minute
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Construction

2 Sets of:
8 + 8 Deficit Goblet Cossack Squat (16/12 kg) – 2″ hold bottom position (deficit 25 kg Plate)
2′ rest b/s

Deficit Goblet Cossack Squat
Video

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Strict Chest to Bar
Notes. Update your strict pull-ups max effort if you think that you have improve it from last test, then

[percent value=’45’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 1′

[percent value=’35’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 45″

[percent value=’25’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 30″

[percent value=’15’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 15″

[percent value=’5′ of=’maxpull-ups’ in=’reps’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Construction

3 Sets of:
20″ Hold Top Position Batwing Double Kettlebell (12/8 kg)
20″ + 20″ Single Arm Ring Row Hold
2′ rest b/s

Batwing Double Kettlebell
Video
Single Arm Ring Row Hold
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

For Time

100 Burpees touch 6 inches target

[/workout_short]

Insert ONLY your WC1 score

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Tuesday

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Happy New Year

[on_comment_numbers]

Wednesday

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General Warmup (GW)

18′ EMOM
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
  6. 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

Every 1’30 X 6 Sets

1) 1 Single Kettlebell Clean Complex Left (16/12 kg) + 10 Power Position Single Kettlebell Press Left (16/12 kg)
2) 1 Single Kettlebell Clean Complex Right (16/12 kg) + 10 Power Position Single Kettlebell Press Right (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 8 Rower Pike Ups + 8 Pike Hand Stand Push Ups

[/um_show_content]

Single Kettlebell Clean Complex
Video
Power Position Single Kettlebell Press
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rower Pike Ups
Video
Pike Hand Stand Push Ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Push Jerk from rack

Ramping by double until reach [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] then
Every 30″ for 8′, 1 rep @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

1/4 Front Squat + Jerk Drive

(1+4) x 5 set @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

Bench Press

3 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′
4×3 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 8′
Tempo training Bench Press 7.2.X.3

1 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent]

Notes. Every minute add [percent value=’02’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Strict High Pull – no cheating

8 x 8 – Load by Feel

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Construction

2 sets of:
12 Inclined Batwing Kettlebell (12/8 kg) – 2″ hold Top Position
2′ rest b/s

Inclined Batwing Kettlebell
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’reps’]

AMRAP 8′ – 2.4.6.8….

Double Dumbbell Power Clean 2×25/17,5Kg
Box Jump Over 60/50cm
GHD Situps
20″ rest[/workout_short]

Insert ONLY your WC1 score

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Thursday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 
Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
EMOM 9′

1) 12 “NO Banded” Reverse Hyper on GHD
2) 12 Goblet Sumo Squat (20/16 kg)
3) 20m Double Kettlebell Front Rack Carry (24/16 kg)

Reverse Hyper on GHD
Video
Goblet Sumo Squat
Video
Double Kettlebell Front Rack Carry
Video

Power & Power Endurance (PE)

Power Clean + Squat Clean

(1+1 power)+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1) x 4 set @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Clean Pull Takedown

2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’105′ of=’squatclean’ in=’kg’][/percent]

Notes. * straps are allowed
Weighted Toes To Bar

Accumulate 25 Reps

Notes. * put two anklet

[/um_show_content]

Stiff Legged Toes To Bar

Accumulate 25 Reps

[workout_short title=’WED_PE1′ result_type=’reps’]

PE1: Toes To Bar

15″ Max Effort
30″ rest x 8 sets

[/workout_short]

Insert ONLY your PE1 score

Strength & Strength Endurance (SE)

Deadlift

1+1+1 @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’70’ of=’Deadlift’ in=’kg’][/percent] rest 2′
4x(1+1+1) @ [percent value=’80’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Pin Pull
EMOM 6′

1 @ [percent value=’100′ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Construction

2 Sets of:
10 + 10 Deficit Bulgarian Split Squat Bodyweight – Tempo 3.3.1.1
2′ rest b/s

Deficit Bulgarian Split Squat Bodyweight
Video

[/um_show_content]

Weighted Strict Ring Dips

With a 32/20 Kg Kettlebell, 5 sets x [percent value=’25’ of=’strict-ring-dips’ in=’reps’][/percent] Rest 1’30” b/s

Strict Ring Dips
Every 2′ for 12′

[percent value=’50’ of=’strict-ring-dips’ in=’reps’][/percent]

Aerobic Power & Lactic Training (AP)

Every 3′ for 15′

12″ Sprint on Bike Erg or Assault Bike @ 100% of your max effort

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Friday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5 Plank Walkout
  4. 10+10 MiniBand Lateral Walk
  5. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Plank Walkout
Video
Miniband Lateral Walk
Video
Reverse Lunge+ Knee Lift
Video

Strength & Strength Endurance (SE)

Swim Session (SW)

Begineer

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”
Speed
25m front crawl @70 %
Rest 1’
50 m front crawl @80 %
Rest 1’
200 m front crawl @85 %
Rest 1’
100 m front crawl @80 %
Rest 1’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup
4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy

Rest 2’
Speed
25m front crawl @70 %
Rest 1’
50 m front crawl @80 %
Rest 1’
200 m front crawl @85 %
Rest 1’
100 m front crawl @80 %
Rest 2’
4 x 50 m breastroke @80 % rest b/s 1’
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. 15 TK Band Pull Down (Pulley) 1″Hold@Bottom
  4. 8+8 Elbow Side Plank Rotation
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
Video
TK Band Pull Down (Pulley)
Video
Elbow Side Plank Rotation
Video
1 Leg SLDL + Knee Lift
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • Quadruped T-Spine rotation – 10 reps
  • Seated Quadruped T-Spine rotation – 10 reps
  • Scorpion 90° – 10 reps each side
  • Shoulder flexion – 5 reps x 3 sets each side
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps

Activation (AT)

2 Rounds – Not For Time – Increase Pace each Round

10 cal Ski
8 Single Kettlebell Swing Snatch Contralateral Reverse Lunges Left (12/8 kg)
8 Single Kettlebell Deadlift and Curl Left (12/8 kg)
8 Single Kettlebell Swing Snatch Contralateral Reverse Lunges Right (12/8 kg)
8 Single Kettlebell Deadlift and Curl Right (12/8 kg)

Single Kettlebell Swing Snatch Contralateral Reverse Lunges
Video
Single Kettlebell Deadlift and Curl
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Hang Muscle Snatch

5×5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

[/um_show_content]

Snatch Deadlift + Snatch Pull + Power Snatch – touch&go

3+2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
(3+2+1) x 4set @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat

4 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Above the parallel Pin Front Squat
Every 30″ for 8′

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Bent Over Row Prone Grip

5×5 @ [percent value=’55’ of=’Squatclean’ in=’kg’][/percent]

[/um_show_content]

Push Press + Shoulder Press

1+5 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+4 @ [percent value=’35’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
(1+3) x 4 sets @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 1’30” b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Construction

2 Sets of:
10 + 10 Single Dumbbell Bent Row (20/15 kg) – 2″ hold Top Position
2′ rest b/s

Single Dumbbell Bent Row
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 8′ – 2.4.6.8….

Ring Muscle Ups
Overhead Squat for each arm 1 DB @30/22,5Kg[/workout_short]

Insert ONLY your WC1 score

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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