Njie

EXPLOSIVE Upper Body

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 3
WEIGHT 55kg
TEMPO 10X0
REST 30sec

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 6/6
WEIGHT BW
TEMPO 1010
REST 60sec

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 3
WEIGHT BW
TEMPO 10X0
REST 30sec

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 3
REPS 5/5
WEIGHT BW
TEMPO 1010
REST 60sec

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 3
REPS 3/3
WEIGHT 10kg
TEMPO 10X0
REST 30sec

Suitcase March DB

https://www.youtube.com/watch?v=Pjxd7M8bNU0
SET 3
REPS 10/10
WEIGHT 20kg
TEMPO 1010
REST 60sec

CABLE ROW 1-ARM / HALF KNEELING

https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET 3
REPS 3/3
WEIGHT Band
TEMPO 10X0
REST 30sec

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 6/6
WEIGHT BW
TEMPO 1010
REST 60sec