MP DAY 1

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST N/A
CORE 1

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 30s
CORE 2

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 4
REPS 12/12
WEIGHT 12kg
TEMPO
REST 30s
DAY 1 A1

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 12
WEIGHT 16kg
TEMPO
REST 60s
DAY 1 A2

PUSH-UP

https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET 4
REPS 12
WEIGHT BW
TEMPO
REST 30s
DAY 1 B1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

https://www.youtube.com/watch?v=N65qeCtaF7g
SET 4
REPS 12
WEIGHT BW
TEMPO
REST 60s
DAY 1 B2

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 4
REPS 15
WEIGHT 10
TEMPO
REST 30s
DAY 1 C1

TRICEPS EXTENSION + PULLOVER 2-ARM / BP / DB

https://www.youtube.com/watch?v=6lS8TbIm4aI
SET 4
REPS 15
WEIGHT 12
TEMPO
REST 60s
DAY 1 C2