Program Latihan Gulat (Matras)
Program Latihan Gulat (Matras)
Pemanasan
Stretching
Jogging
Senam Jatuhan
Senam Leher
Push Up, Sit Up, Back Up
Inti
Pengulangan teknik konteran
Sparing 3 menit
Pelemasan
Senam
Penarikan otot
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