Performed strength exercises in this workout.
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Mobility - Thoracic rotation, sidelying
·
|
 10 reps |
| |  |
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Mobility - Thoracic rotation, sidelying
·
|
10 reps |
| | |
|
Pull aparts - Resistance band
· Shoulders
|
10 reps |
| | |
|
Mobility - Kang squat
·
|
10 reps |
| | |
|
Jefferson curl - Kettlebell
· Back
|
8 x 16.0 kg |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
10 reps |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
10 reps |
| | |
|
Pull aparts - Resistance band
· Shoulders
|
10 reps |
| | |
|
Mobility - Kang squat
·
|
8 reps |
| | |
|
Jefferson curl - Kettlebell
· Back
|
9 reps |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Back squat - Barbell
· Legs
|
4 x 35.0 kg |
|  | |
|
Box jump
· Legs
|
5 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Back squat - Barbell
· Legs
|
4 x 38.0 kg |
| | |
|
Box jump
· Legs
|
5 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Back squat - Barbell
· Legs
|
4 x 38.0 kg |
| | |
|
Box jump
· Legs
|
5 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Ring row, one arm - Rings/ TRX
· Back
|
8 reps |
| | |
|
Box step ups, alternating, front rack - Barbell
· Legs
|
16 x 6.0 kg |
| | |
|
Sissy squat
· Legs
|
7 reps |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
8 x 20.0 kg |
| | |
|
Box step ups, alternating, front rack - Barbell
· Legs
|
16 x 6.0 kg |
| | |
|
Sissy squat
· Legs
|
7 reps |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
6 x 23.0 kg |
| | |
|
Box step ups, alternating, front rack - Barbell
· Legs
|
16 x 6.0 kg |
| | |
|
Sissy squat
· Legs
|
6 reps |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
6 x 23.0 kg |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
 30 seconds |
| | |
|
Crunch on rower / swissball
· Abs
|
30 seconds |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
30 seconds |
| | |
|
Eagle row - Dumbbells
· Shoulders
|
30 seconds |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
30 seconds |
| | |
|
Crunch on rower / swissball
· Abs
|
30 seconds |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
30 seconds |
| | |
|
Eagle row - Dumbbells
· Shoulders
|
30 seconds |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
30 seconds |
| | |
|
Crunch on rower / swissball
· Abs
|
30 seconds |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
30 seconds |
| | |
|
Eagle row - Dumbbells
· Shoulders
|
30 seconds |
| | |
