Performed strength exercises in this workout.
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Mobility - 90/90 up on knees
·
|
 8 reps |
| |  |
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Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
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Mobility - Kosack squat
·
|
6 reps |
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KB arm bar - Kettlebell
·
|
5 x 4.0 kg |
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KB arm bar - Kettlebell
·
|
5 x 4.0 kg |
| | |
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Scapular angels - Resistance band
· Shoulders
|
10 reps |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
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Mobility - 90/90 up on knees
·
|
8 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
|
Mobility - Kosack squat
·
|
6 reps |
| | |
|
KB arm bar - Kettlebell
·
|
7 x 8.0 kg |
| | |
|
KB arm bar - Kettlebell
·
|
7 x 8.0 kg |
| | |
|
Scapular angels - Resistance band
· Shoulders
|
10 reps |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Box squat, low - Barbell
· Legs
|
7 x 45.0 kg |
|  | |
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Reversed Nordic
· Legs
|
9 reps |
| | |
|
Plank, move kettlebell
· Abs
|
15 x 12.0 kg |
| | |
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Box squat, low - Barbell
· Legs
|
6 x 50.0 kg |
| | |
|
Reversed Nordic
· Legs
|
10 reps |
| | |
|
Plank, move kettlebell
· Abs
|
16 x 16.0 kg |
| | |
|
Box squat, low - Barbell
· Legs
|
6 x 50.0 kg |
| | |
|
Reversed Nordic
· Legs
|
10 x 5.0 kg |
| | |
|
Plank, move kettlebell
· Abs
|
20 reps |
| | |
|
Bench press - Barbell
· Chest
|
9 x 25.0 kg |
| | |
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Bulgarian + one legged deadlift on bench
· Legs
|
7 x 12.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
7 x 12.0 kg |
| | |
|
Windmill slam - Medball
· Abs
|
20 x 4.0 kg |
| | |
|
Bench press - Barbell
· Chest
|
7 x 28.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 16.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 16.0 kg |
| | |
|
Windmill slam - Medball
· Abs
|
20 x 4.0 kg |
| | |
|
Bench press - Barbell
· Chest
|
8 reps |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
8 reps |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
7 reps |
| | |
|
Windmill slam - Medball
· Abs
|
20 x 4.0 kg |
| | |
|
Row, one arm, with KB and resistance band
· Back
|
8 x 12.0 kg |
| | |
|
Row, one arm, with KB and resistance band
· Back
|
8 x 12.0 kg |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 7.0 kg |
| | |
|
Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Legs
|
8 x 20.0 kg |
| | |
|
Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Legs
|
8 x 20.0 kg |
| | |
|
Row, one arm, with KB and resistance band
· Back
|
8 x 12.0 kg |
| | |
|
Row, one arm, with KB and resistance band
· Back
|
8 x 12.0 kg |
| | |
|
Lat pullover - Dumbbell
· Back
|
12 x 8.0 kg |
| | |
|
Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Legs
|
8 x 20.0 kg |
| | |
|
Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Legs
|
8 x 20.0 kg |
| | |
