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On this fine episode I dish on a workout that you can do if you're in a time crunch that will hit every nook, cranny, crevice, and corner of your Soft Machine in no time flat (well, 21 minutes to be precise).

Here it is: 

Kettlebell: — 5 snatches — 3 single-side front squats — 1 military press to Turkish Get Down Repeat on the other side

Calisthenics— 5 arched scap pull to pullup — 3 step ups per leg — 1 slow pike pushup