SB Pike
https://www.youtube.com/watch?v=r03_FAt8xq8
SET
3
REPS
10
WEIGHT
TEMPO
1-0-3
REST
1-ARM DB Suitcase Hold
https://www.youtube.com/watch?v=RdhtST2wloM
SET
3
REPS
10-15s
WEIGHT
16-20kg
TEMPO
REST
DB Chop – Low to High / Standing (Propulsive)
https://www.youtube.com/watch?v=ULS1jObtAWI
SET
3
REPS
6-8each
WEIGHT
10kg
TEMPO
1-0-1
REST
SB Glute Bridge March / Legs at Ball
https://www.youtube.com/watch?v=ykntjD8oqnA
SET
3
REPS
10each
WEIGHT
TEMPO
3-0-3
REST
PULL-UP (PRONATED)
https://www.youtube.com/watch?v=C5DYAVJthT8
SET
3
REPS
6
WEIGHT
TEMPO
1-0-3
REST
Power band
DB BP INCLINE 1-ARM
https://www.youtube.com/watch?v=caUOEgPAxCI
SET
3
REPS
6
WEIGHT
8-10kg
TEMPO
3-0-1
REST
BENT OVER ROW 1-ARM + 2-LEG
https://www.youtube.com/watch?v=lkU367oSfd0
SET
3
REPS
10
WEIGHT
8-10kg
TEMPO
1-0-3
REST
CHEST PRESS CABLE 1-ARM
https://www.youtube.com/watch?v=AddKDyounWA
SET
3
REPS
10
WEIGHT
TEMPO
1-0-3
REST