BODYSAW w/ PB
https://www.youtube.com/watch?v=fgP2oii-GiQ
SET
3
REPS
12
WEIGHT
TEMPO
REST
CORE 1
Side Plank Knee to Elbow / Elbow / Knee
https://www.youtube.com/watch?v=ocN96nUh3QU
SET
3
REPS
12/12
WEIGHT
TEMPO
REST
60s
CORE 2
2-ARM SEATED CABLE PULL-DOWN
https://www.youtube.com/watch?v=MkJut5njeIY
SET
3
REPS
15x
WEIGHT
TEMPO
301
REST
A1
FRONT SQUAT 2-DB
https://www.youtube.com/watch?v=LwZzqgL1LjU
SET
3
REPS
15x
WEIGHT
2x 25kg
TEMPO
301
REST
A2
BICEPS CURL / PRONATED GRIP / STANDING DB
https://www.youtube.com/watch?v=hUA-fIpM7nA
SET
3
REPS
15x
WEIGHT
12kg+
TEMPO
REST
60s
A3
DB BP ALT
https://www.youtube.com/watch?v=8yYFE68YmbY
SET
3
REPS
12/12
WEIGHT
28kg+
TEMPO
301
REST
B1
RDL DB 2-ARM / 2-LEG
https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET
3
REPS
15x
WEIGHT
30kg+
TEMPO
301
REST
B2
TRICEPS EXTENSION 2-ARM OH / STANDING / CABLE ROPE
https://www.youtube.com/watch?v=KvrP8c6eVBc
SET
3
REPS
15
WEIGHT
TEMPO
301
REST
60s
B3
AIRBIKE
https://www.youtube.com/shorts/BzKSrSR6w7o
SET
12
REPS
WEIGHT
40on / 20off
TEMPO
80% / 40%
REST
ESD