Tempo Lower Body Strength
Every 2 Min For 12 Min(6R)
4 Tempo Back Squat(4-X-1)
8 Explosive Jump Squat
-Then-
Tempo Upper Body Strength
Every 2:30 Min For 10 Min(4R)
8 Barbell Floor Press(4-X-1)
8 İnverted Ring Row(4-X-1)
-Then-
Every 2:30 Min For 10 Min(4R)
8 Floor Skull Crusher(4-X-1)
8 Barbell Curl(4-X-1)
*Tempo Strength*
4 eccentric (down)
X concentric (X = explode up)
1 isometric or pause