Performed strength exercises in this workout.
|
Mobility - Kosack squat
·
|
 8 reps |
| |  |
|
Mobility: Overhead mobility, elbows on bench
·
|
8 reps |
| | |
|
Arch to hollow with feet against box, kipping technique
· Back, Back thigh
|
5 reps |
| | |
|
Plank with shoulder tap
· Abs
|
12 reps |
| | |
|
Banded high jump - Plyometric
· Calves
|
5 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility: Overhead mobility, elbows on bench
·
|
8 reps |
| | |
|
Arch to hollow with feet against box, kipping technique
· Back, Back thigh
|
5 reps |
| | |
|
Plank with shoulder tap
· Abs
|
12 reps |
| | |
|
Banded high jump - Plyometric
· Calves
|
5 reps |
| | |
|
Clean pull - Barbell
· Back
|
2 x 35.0 kg |
|  | |
|
Clean, hang (above knee) - Barbell
· Back, Back thigh
|
2 x 35.0 kg |
| | |
|
Clean pull - Barbell
· Back
|
2 x 35.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back thigh
|
2 x 35.0 kg |
| | |
|
Clean pull - Barbell
· Back
|
2 x 35.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back thigh
|
2 x 35.0 kg |
| | |
|
Clean pull - Barbell
· Back
|
2 x 35.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back thigh
|
2 x 35.0 kg |
| | |
|
Clean pull - Barbell
· Back
|
2 x 35.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back thigh
|
2 x 35.0 kg |
| | |
|
Front squat, paused - Barbell
· Legs
|
4 x 25.0 kg |
| | |
|
Push press, double dumbbell
· Shoulders
|
12 x 10.0 kg |
| | |
|
Front squat, paused - Barbell
· Legs
|
4 x 40.0 kg |
| | |
|
Push press, double dumbbell
· Shoulders
|
10 x 12.5 kg |
| | |
|
Front squat, paused - Barbell
· Legs
|
4 x 40.0 kg |
| | |
|
Push press, double dumbbell
· Shoulders
|
12 x 12.5 kg |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
5 reps |
| | |
|
Pullup, in barbell
· Shoulders, Back
|
4 reps |
| | |
|
Deadbug with medball
· Abs
|
10 x 10.0 kg |
| | |
|
Slam balls
· Abs
|
|
| | |
|
Walking lunges, DBs down & OH
· Legs
|
 30 seconds |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Shuttle runs
· Other
|
60 seconds |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
5 reps |
| | |
|
Pullup, in barbell
· Shoulders, Back
|
4 reps |
| | |
|
Deadbug with medball
· Abs
|
10 x 10.0 kg |
| | |
|
Slam balls
· Abs
|
|
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Shuttle runs
· Other
|
60 seconds |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
5 reps |
| | |
|
Pullup, in barbell
· Shoulders, Back
|
4 reps |
| | |
|
Deadbug with medball
· Abs
|
10 x 10.0 kg |
| | |
|
Slam balls
· Abs
|
10 reps |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Shuttle runs
· Other
|
60 seconds |
| | |
|
Pullup, kipped, with foot on box
· Shoulders
|
5 reps |
| | |
|
Pullup, in barbell
· Shoulders, Back
|
4 reps |
| | |
|
Deadbug with medball
· Abs
|
10 x 10.0 kg |
| | |
|
Slam balls
· Abs
|
|
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
30 seconds |
| | |
|
Shuttle runs
· Other
|
60 seconds |
| | |
