Warm Up
30 Jump Rope
15 Push Ups
3 Round
Rest 1 Min
30 Sec Squat Opener
30 Sec Sotts Press
3 Round
1 Min Pigeon Stretch
1 Min Active Frog
1 Min Overhead Activation
1Min Wall Hinge
STRENGTH
Barbell Row
12 Rep 3 Sets (%60)
14+ Rep Barbell Row(%60)
Clean From Low Hang
5 Rep (%70)
5 Rep (%70)
4Rep (%80)
3Rep (%85)
3 Rep (%85)
8Rep (%70)
Push Press
10 Reps 3 Sets (%70)
14+ Reps (%70)
Weighted Hyperextension
12 Rep 3 Sets (20 kg)
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