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03-24-2013, 03:00 PM
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Go back to the 8k, Backhone 5 laps, spine...
Go back to the 8k, Backhone 5 laps, spine leading. then do 5 standard X strokes 5 Backhoning ones
Now start on the 8k again, do about 20 perfect X strokes, move to the PHIG and do 20-30 perfect X...
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