Isometric Strength
Every 2 Min For 8 Min(4R)
30 Sec Double Kettlebell Front-Rack Hold
15 Sec:Supinate Grip Chin-Up Hold
-Then-
4 Round
15 Sec:Single Arm Hıgh Plank Hold(R)
15 Sec Single Arm Hıgh Plank Hold(L)
15 Sec:Rest
15 Sec:Single Leg Wall-Sit Hold(R)
15 Sec:Single Leg Wall-Sit Hold(L)
15 Sec:Rest
-Then-
Strength
Every 1:30 Min,for 18 Min(12R)
Back Squat
Total 2 Round
1.Round: 5 rep(%70)
2.Round:4 rep(%75)
3.4.Round:3 rep (%80
5.6 Round:2 rep(%85)
-Then-
Every 2 Min For 10 Min(5R)
8 Dıouble Kb Push-Press(Rpe 4-6)
10 Bent Over Reverse Grip Barbel Row(Rpe 4-6)