Strength

Every  1:30 Min,for 18 Min(12R)

Back Squat

Total 2 Round

1.Round:4 rep(%65)

2.Round:3 rep(%70)

3.4.Round:2 rep (%75)

5.6 Round:1 rep(%80)

-Then-

Plyometric &Isometric Strength

Every 2:45 Min For 13:45 Min(5R)

30 M Broad Jump

20 Sec:Split Squat Hold(R)

20 Sec:Split Squat Hold(L)

-Then-

Isometric Core Control

Every 2:30 Min 10 Min(4R)

30 Sec:Plate  Weighted Hollow Hold

1 Min:Plank