Strength
Every 2:15 Min For 15:45 Min(7R)
Back Squat
12-10-8-6-8-10-12(Rpe 5-6-7-8)
-Then-
Every 3 Min For 15 Min(5R)
9 Barbel Strict Press(Rpe 4-6)
12 Plate Deficit Push-Ups(20Kg)
15 Kb Swing(24Kg-16Kg)
-Then-
Core Strength
Every 2:30 Min For 10 Min(4R)
9 Hollow Rock
12 Alternate V-Up(R1-L2)
15 Sec:Hollow Hold