Strength
Every 2:15 Min For 13:30 Min(6R)
12-10-8-6-4-2(%65-70-75-80-85-90)
Back Squat
-Then-
Every 3 Min For 15 Min(5R)
10 Half Kneeling Dumbbell Press(R)
10 Half Kneeling Dumbbell Press(L)
10 Landmine Single Arm Row(R)
10 Landmine Single Arm Row(L)
-Then-
Isometric Strength
4 Round
15 Sec:Supinate Grip Chın-Up Hold
15 Sec:Rest
15 Sec:High Plank Single Leg Knee-Up Hold(R)
15 Sec:High Plank Single Leg Knee-Up Hold(L)
15 Sec:Rest
30 Sec:Hollow Hold
30 Sec:Rest