sweat it

reload

WEEKS 9-16 OF THE ACTIVE

LIFESTYLE CHALLENGE
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 c  l  
 i c  k k a a s  e  c 
  g  o s  t    t  
 i
 o 
 n 
n   t  
  t  
 o
 r  a   g 
 i  h  t   t  
6 the catch up  h  e  r  e ! ! 
7 why reload?

10 ready to reload?

11 my progress

15 equipment needed

16 gameplan

17 workouts

34 10 more things
to remember
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39 week nine

47 week ten

55 week eleven

63 week twelve

72 week thirteen

82 week fourteen

92 week fifteen

101 week sixteen

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112 how to maintain

114 sezzy shoutouts

115 FAQs

116 disclaimer
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  e  p
WELCOME BACK MY BEAUTIFUL SWEATY

SISSYS!
   h
   t  u
If you’re reading this, then congratulations, you’re an

   h
  c
absolute W E A P O N !  You’ve completed weeks one

   t
to eight of Sweat it to Shred it, my first eight week
active lifestyle challenge!

  a
As much as I would love to sit here and have a

  c
lovely,
lovely, Sezzy Squad Sleep over,
over, debriefing about our
experience and how much we all sweat our faces off
(believe me sista… I feel ya) this is Sweat it Reload
aka… ain’t no body got time for dat!

Ok I know the sweaty shredders were intense and

our booties were getting a serious burn from all of
those toning power workouts, but, I’m afraid to tell
you sis… we’re about to kick it up a level.

Let’s
Let’s get the formalities out of the way and
acknowledge/confirm that you’ve completed the
full eight weeks of Sweat it to Shred it and are
familiar with the original workout styles including
    P
    U Sweaty Shredders, Toning
Toning Powers, Activity Days and
    H
    C Challenges. Ok, great… you’re still reading so I’m
    T
    A
    C taking that as a  Y E S .
    E
    H
    T Alright, enough of the awkward small talk, let’s jump
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   ?
  y
   h
   d
I’VE S AID IT ONCE ,

 A N D I ’ L L S A Y I T A G A I N …

  w  a Developing, practising and implementing a

  o
MAINTAINABLE workout routine that you E N J O Y

   l
is all about being flexible, diverse and fun! I don’t
know about you, but I get extremely bored and

  e
de-motivated… extremely easily. There’s only so

  r
many repetitive workout styles and exercises I can
do before I’m simply over it and feeling un-inspired.
The reason I truly L O V E  fitness and functional
training is because everyday is different. I listen to
my body, assess my energy levels and mood, then
smash out a workout style that compliments these
factors.

Sweat it Reload has been a project I’ve been

creating and testing out in one of the most positive
periods of my life. I’m in a place where I genuinely
love exercise, I’m excited by new workouts and
feeling inspired to push my body and fitness to
new levels!
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So I don't want
to freak you out...
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Like I said, I’ve personally created and tested

out every single Reload workout and even tested
them on my friends. One of the most exciting
things about these workouts is the diversity and
the fact that everyone’s going to have a different
favourite week!

I can honestly say I’m the fittest, strongest and

fastest I’ve ever been! I’ve finally developed a
workout routine I’m passionate about and has
transformed my physique and attitude towards
fitness.

Seriously sissy, I cannot wait for you to get started

and possibly experience some new training styles
for the first time!

Let’s get a
little bit more
familiar with
the Reload
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  o   ?  n
 
 w a  r ar  n
 
 i
n i  
 g
g!
   t   d CONSID ER THIS YOUR FINAL REMI NDER

  y  a
  o
I’ve been training for over six years and needed

   d   l
something new. I needed to push my body and
mind while keeping it fresh and fun! As much as I

  a  e
want you to enjoy your workouts, let me reiterate,

  e   r
this is not for beginners!

  r
If you’ve just finished Sweat it to Shred it I
consider you… perfectly primed. You
You don’t have to
be an intense, fit freak junkie who sculls protein
shakes for dinner and sleeps next to a squat rack,
butttt you do need to have some basic fitness
behind you.

Ok that’s enough of the sweet and sensitive

Sezzy,
Sezzy, from now on… Sweaty Sezzy is here to
push you!
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What kind of fitness program would this be

without a good old before and after  A M I
R I G H T ! ?  … I’m right!

Be sure to document your journey through

pictures! This is going to help drive you when
motivation is lacking  A N D honestly, there’s no
better feeling than reaching your goals and finally
S E E I N G  those physical changes you’ve been
striving so hard for!

Even if your goal is not so physique based, why

not keep a fitness journal!?

  s
Document your feelings before you workout,
are you nervous, excited, apprehensive? Then

  s
compare these feelings after your session.
Are you feeling accomplished, strong and

  e
empowered?! (I hope so!). Taking time to reflect

  r
and digest your emotions will help keep you on
track, focused and ensure you’re listening to your

  g
body.

At the end of your epic eight week Reload

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Again, this transformation represents  Y O U R O W N

story and your own experience. I would love to see
and hear about your last eight weeks, so definitely feel
free to send your before and after images, along with a
reflection to hello@sarahsday.com
hello@sarahsday.com for
 for your chance to be
featured on the website or my Instagram page
@sarahs_day.
@sarahs_day.

P.s. – If you wish to not be featured on the website,

that’s totally fine, just mention that at the bottom of the
email and I’ll keep it for my eyes only!

It’s time to
finally create the
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   d
  a
  o
   l
  e
  r
   t
   i
   t
  a
  e
  w
  s
   #
   t
  a
  e
  w
PHOTO FRONT PHOTO BACK
  s
  y
  z
  z
  e
  s
   #
   d
  a
  u
  q
  s
  y
  z
  z
  e
  s
   #

  s
  s
PHOTO SIDE PHOTO YOUR POSE

#instabootypop
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   t   d While I focus on body weight exercises,

  n  e
plyometrics and smashing out a sweaty session
from the comfort of my home, I have included

  e
some sneaky little friends this time around…

   d For the next eight weeks  Y O U W I L L N E E D a

  m   e
set of dumbbells and some kind of bench or
stable seat. In terms of the dumbbells weights,

  p   e
this is going to vary from person to person. I

   i   n
would highly recommend investing in two pairs of
dumbbells. One being a heavier weight and one

  u
lighter.

Listen to your body and find a weight that's right

  q
for you, however, unless specified I recommend
you use a 4kg set of dumbbells. If exercises do

  e
require a set of dumbbells it will have the code
'DB' specified in the exercise name.
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  n
  a
   l
MON TUE WED THU FRI S AT SUN

  p
  e
WEEK 9 SC R TP R SS C

  m WEEK 10 SC R TP R SS C
  a
  g WEEK 11 SC R TP R SS C

WEEK 12 SC TP SS R SC C

WEEK 13 SC TP SS R SC C
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  s
   t
  u
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WORKOUT 1

  y  r THE SWEATY SHREDDERS ARE MY

   t  e
FAVOURITE FOR THOSE DAYS WHERE

  a
 Y O U ’ R E R E A D Y T O A B S O L U T E L Y S W E A T

   d
 Y O U R F A C E O F F , B U R N F A T A N D P U S H

  e
 Y O U R B O D Y T O I T S L I M I T .

   d
I’M WARN ING YOU NOW…

 Y O U ’ R E G O I N G T O S W E A T … A L O T .

  w  e
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Sweaty Shredders have been designed to put

your body through a high-intensity, fat burning and
aerobic workout that should leave you feeling like
you’ve got nothing left to give. I want you to be
lying on the floor in a puddle of your own sweat by
the end these bad boys!

EACH SWEATY S HREDDE R WORKOUT IS

M A D E U P O F 7 E X E R C I S E S .  You will perform

the specific exercise for 30 seconds, pushing your
body as hard as you possibly can and then rest
for 10 seconds. You repeat this process 6 times
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  r
  e 1. Bunny Bounds (Travelling)

   d 6 X 30 SECONDS

   d 30 SECOND BREAK

  e
  r 2. Tap
Tap Push-Ups
P ush-Ups

   h
  s
6 X 30 SECONDS

  y
30 SECOND BREAK

   t 3. Jump Lunges

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WORKOUT 2 TONING POWER WORKOUTS ARE ALL

  r
 A B O U T S C U L P T I N G T H E B O D Y A N D

  g  e
DEVELOPING THAT LEAN AND TONED

  n
PHYSIQUE. EACH WORKOUT TARG ETS

 A D I F F E R E N T M U S C L E G R O U P ,
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HERE’S HOW IT WORKS…

For this workout use my timer app and select

the Toning Power tab to guide your workout.
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  r
  e Superset A Superset B Superset C

  w
Sumo Squats DB* Hip Thrusts Froggy Squat
+ Pulse (*approx. 8kg) Pulses

  o
1 MINUTE 1 MINUTE 1 MINUTE

  p
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WORKOUT 3 NOW FOR T HE BEST P ART

 a y 
 s w w e e a  t 
t 
  y  s
IT’S TIM E WE MIX THI NGS UP,

   t
SHOCK OUR BODIES, CHALLENG E

  z
OURSELVES AND TRY SOMET HING

NEW! INTRODUCING THE ABSO LUTE

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Utilising supersets, muscle fatigue and the other with N O B R E A K  (or as little
optimum heart rate, I’ve designed my break as you can manage). Once you’ve
Sezzy Circuits to increase your fitness completed all four exercises, you can
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CIRCUIT ONE
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CIRCUIT THREE
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  e Run

  g
6 MIN

  n Tuck Jump Burpees

Burpee s X 6

  e
   l
   l Push-Ups X 6

  a
   h
Jump Squats X 6

  c 1 MINUTE BREAK

Run 4 MIN

 y 
   t
 a e
Tuck Jump Burpees
Burpee s X 4

 s w Push-Ups
   & X 4

   t
 e
 e
 s , w Jump Squats X 4

   t
 o s r
   h 1 MINUTE BREAK

Run 2 MIN
    E
    G
    N
    E
    L
    L Tuck Jump Burpees
Burpee s X 2
    A
    H
    C
  :
    N
    E Push-Ups X 2
    V
    E
    L
    E
    K Jump Squats X 2
    E
    E
    W
30 SECOND BREAK
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   k   e
  e   v
   l
  e   e
  w   w
   t
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CIRCUIT ONE

  y
  a
180 Jump DB Walking Alternate Plank 4 Scissors
Squat Lunges Raise + Dish Tuck

   d
  n
  o     K
    A
    E
    3

  m
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 10 X 20 X 20 X 10

CIRCUIT TWO

DB Sumo Sumo Squat DB Hip

Crab Walks
Squats Pulse Thrusts
    T
    I
    U
    C
    R
    I
    C
    Y
    Z
    Z     K
    E     A     3
    S
  :     E
    E     R     X
    V     B     T
    L     E     A
    E     T
    W     U     E
    T     N     P
    K
    I     E
    E     M     R
    E     1
    W
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CIRCUIT THREE

  y
  a
Curtsey + DB Wall Squat DB Vertical
Ab Kicks
Squat Pulse + Front Raise Toe Taps

   d
  n
  o     K
    A
    E
    3

  m
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 10 X 10 EACH SIDE X 10 X 20

FAT BURNING FINIS HER

5-10 min incline walk

    T
    I
    U
    C
    R
    I
    C
    Y
    Z
    Z
    E
    S
  :
    E
    V
    L
    E
    W
    T
    K
    E
    E
    W
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  y
  a
Superset A Superset B Superset C

   d Cross Body High Plank

Side Plank Dips

  s
Bench Taps + Side Leg Taps
30 SEC EACH SIDE
1 MINUTE 1 MINUTE

  e
  u
   t

    K     K
    A     A
    E     E
    R     R
    B     B
    E     E
    T     T
    U     U
    N     N
    I 8 Low Shuffles     I Reverse
Plank In & Outs     M + Chest To Floor     M Lunge Kicks
1 MINUTE     2     2
  - 1 MINUTE   - 30 SEC EACH SIDE
    1     1
    R
    E
    W
    O
    P
    G
    N
    I
    N
    O
    T
  :
    E
    V
    L
    E
    W
    T
    K
    E
    E
    W
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  y
  a
1. Sideways Bear Crawl
(stay low,
low, knees 2cm off the ground)

   d 6 X 30 SECONDS

  s
  e
30 SECOND BREAK

  n 2. DB Narrow Squat

   d
6 X 30 SECONDS

  e 30 SECOND BREAK

  w 3. Dive Bombers

6 X 30 SECONDS

30 SECOND BREAK

4. Bicycles
6 X 30 SECONDS

    R 30 SECOND BREAK

    E
    D
    D
    E
    R
    H
    S
5. 10 x Fast Feet
Feet + Burpee
    Y
    T 6 X 30 SECONDS
    A
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  y
  a
   d
  s
Think of this as your relaxing spa night!!

  r Start off with a nice, deep stretch wherever your

  u body needs it most. While I often encourage people

   h
to mindlessly stretch in front of the T.V, tonight, I need

   t
you present!

If you want to dive head first into this zen space, I

suggest you light some candles, rub lavender oil on
you wrists, neck and soles of your feet and play some
slow tunes. Take
Take this time to reflect on your day and

 a m
 e
focus on the breath. Essentially we want to give our
   t
 s bodies the signal that it’s ok! It’s ok to relax, chill out
   & and let go. Living in such a stressful, go-go-go world,
 e
   h
   t many of us live in a constant state of subconscious
 a e
   b , r stress. It’s nights like this that our bodies and

 y 
   t
 o
hormones get the chance to balance out and reset.

   b After your stretch, it’s time to play spa!! I’m talking
face masks, scrubs and facial steamers (literally place
    Y
    R your head over a bowl of hot water,
water, put 2 drops of
    E
    V
    O eucalyptus and lavender oil into the water,
water, then fold a
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CIRCUIT ONE

  y 4 x Jump

  a
DB Around DB Lateral DB Chest
Lunges +
the worlds Raise Press

   d
Bench Hop

   i
  r
   f     K
    A     3
    E
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 20 X 10 X 10 X 10

CIRCUIT TWO

Push-Up + Side Plank Sunrise Dish

Ab Kicks
Shoulder Taps Dips Tucks
    T
    I
    U
    C
    R
    I
    C
    Y
    Z
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CIRCUIT THREE

  y
  a
Froggy Squat 10m Shuttle
Crab Walks Divebombers
Pulses Runs

   d
   i
  r
   f     K
    A     3
    E
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 10 X 20 EACH SIDE X 10 X 5

FAT BURNING FINIS HER

Crunches Side-To- Vertical Leg Plank +

Side Toe Toe Taps Raises Side-To-
    T Taps Side Rock
    I
    U
    C
    R
    I
    C
    Y     0     0     0     0     0
    Z     5     4     3     2     1
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CIRCUIT ONE

  y Back/Forth Reverse Reverse

  a
Push-Up
Bounce + Lunge Kick Lunge Kick
Burpees

   d
Jab Cross + Jab Cross + Hook, Hook

  r
  u
   t     K

  a
    A     3
    E
    R     X

  s
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

 e
   b
   b a
 g  
  i o x n
   b :
 r
 e 30 SECS 30 SECS 30 SECS 30 SECS
 n
 r
 u
   b CIRCUIT TWO
   t
 a
  f 
  i n
 m Elevated Plank
Squat Hold
Fast Jab
Jump Lunges
Jab, Jab, Hook,
Shuffle Back
  5
  1 Shoulder Taps
Cross
Slip, Slip
(Travelling)

    E
    G
    N
    E
    L
    L
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  n
   k   e
  e   e
   t
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CIRCUIT ONE

  y Crawl Down

  a
DB* Chest
Wide Chest
Tricep Tricep Dips Press
Push-Ups

   d
Push-Ups (*approx 6-8kg)

  n
  o     K
    A
    E
    3

  m
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 10 X 20 X 10 X 10

CIRCUIT TWO
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CIRCUIT THREE

  y Push-Up +

  a
DB Skull
Shoulder Leg Raises Plank
Crushers

   d
Taps

  n
  o     K
    A
    E
    3

  m
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1

X 10 X 10 X 20 45 SEC

OPTIONAL FAT BURNING FINISHER

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  y
  a
Superset A Superset B Superset C

   d Sumo Squats DB Hip Thrusts Froggy Squat Pulse

  s 1 MINUTE 1 MINUTE 1 MINUTE

  e
  u
   t

    K     K
    A     A
    E     E
    R     R
    B     B
    E     E
    T     T
    U     U
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  y 1. 4 x Jump Lunges +

  a Bench Hop

   d 6 X 30 SECONDS

  s
  e
30 SECOND BREAK

  n 2. Reverse Lunge Kicks

   d
6 X 30 SECONDS

  e 30 SECOND BREAK

  w 3. Cross Body Bench Taps

6 X 30 SECONDS

30 SECOND BREAK

4. Travelling
ravelling Burpees
6 X 30 SECONDS
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  y
  a
   d
  s
IT’ S TIME TO NETFLIX AND… CHILL!?

  r This is pretty much my active version of the infamous

  u
‘Netflix and chill’. Let’s
Let’s be honest, we can’t  ALWAYS

   h
be burning our candles, taking deep breaths and

   t
steaming our pores. Sometimes we just want to watch
Mean Girls for the 1297430th time or She’s the Man for
the…. 1297431st time #nojudgement.

Chill out and stretch homegirl!

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CIRCUIT ONE

  y 10m Shuttle

  a
DB Sissy
Runs + Chest Jump Lunges Commandos
Squats

   d
To Floor

   i
  r
   f     K
    A     3
    E
    X
 e
 c
    R
    B     T
 n
 a a
   l 
    E
    T
    U
    A
    E
   b     N
    I
    P
    E
 o r
  f      M
    1
    R

 m
 r
 o
  f 
   t
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CIRCUIT THREE

  y
  a
Travelling DB Narrow Lizard Push- Mountain
Jump Squats Squat Ups Climbers

   d
   i
  r
   f     K
    A     3
    E
    R     X
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1
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CIRCUIT ONE

  y
  a
Lying Side Lying Front Lying Knee-
Leg Lift Leg Lift Extend Lift

   d
  r
  u
   t     K

  a
    A     2
    E
    R     X

  s
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1
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CIRCUIT THREE

  y Superman

  a
Straight Leg Hip Thrust
Booty
Glute Pulse + 3 Pulses

   d
Squeeze

  r
  u
   t     K

  a
    A     2
    E
    R     X

  s
    B     T
    E     A
    T
    U     E
    N     P
    I     E
    M     R
    1
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CIRCUIT ONE

  y
  a
180 Jump Side Elevated
Side Lunge Bench Hops
Squat Lunge Pulse

   d
  n
  o     K
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CIRCUIT THREE

  y
  a
Curtsey + DB Wall Squat DB Vertical
Ab Kicks
Squat Pulse + Front Raise Toe Taps

   d
  n
  o     K
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  y
  a
Superset A Superset B Superset C

   d High Plank

Elevated Push-Up Single Arm DB*

  s
Pops Squat & Press (*5kg)
1 MINUTE
1 MINUTE 30 SEC EACH SIDE

  e
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CIRCUIT ONE

  y
  a
Cross Body High Plank + In & Out
Skaters
Crab Kicks Side Leg Taps Squat Pulses

   d
  s
  e     K
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CIRCUIT THREE

  y
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  y
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  y
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