Leg day 

1. Goblet Squats x 5

2. Raised Split squats x 4 

3. Curtsy lunges x 4 

4. Dragon twists (John Du Cane - Chi Kung)  x 4 

5. Dragon Walks (John Du Cane - Chi Kung) x 4

6. Tactical lunges x 4 

7. Walking swings 20 reps x 4

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REPS 15- 20

SETS - BEGINNER X 1-2

         - ADVANCED X3-4