Strength
Every 2 Min For 16 Min(8R)
Back Squat
7-5-3-1-1-3-5-7(%65-70-75-80)
-Then-
Multi Strength
Every 4:30 Min For 22:30 (5R)
10 Hollow Body Simgle Arm Dumbell Floor Press(R)
10 Hollow Body Simgle Arm Dumbell Floor Press(L)
30 Sec:Ring Dips Hold Or Half Push-Up Hold
10 Hıgh Plank Bench Support Singel Arm Dumbell Row(R)
10 Hıgh Plank Bench Support Singel Arm Dumbell Row(L)
15 Sec:Reverse Grip Chin-Up Hold