Samo Kozlovsky

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10
WEIGHT
TEMPO
REST
DAY 2 ACT 1

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 10
WEIGHT
TEMPO
REST 60s
DAY 2 ACT 2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 3
REPS 8/8
WEIGHT
TEMPO
REST 30s
DAY 2 MS 1

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 3
REPS 8/8
WEIGHT
TEMPO
REST 30s
DAY 2 MS 2

Horizintal Throw + Acceleration MB

https://www.youtube.com/watch?v=Px0PWea027w
SET 3
REPS 5/5
WEIGHT 4kg
TEMPO 30X
REST 60s
DAY 2 EXP 1

LM Rotations w/ Press (Propulsive)

https://www.youtube.com/watch?v=jxOvchTsAvA
SET 3
REPS 5/5
WEIGHT 10kg
TEMPO 30X
REST 60s
DAY 2 EXP 2

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 6
WEIGHT 4kg
TEMPO 401
REST
DAY 2 A1

SHOULDER PRESS 2-ARM / FLOOR SEATED / DB

https://www.youtube.com/watch?v=LYLlIFRh0F8
SET 4
REPS 6
WEIGHT 16kg
TEMPO 401
REST 60s
DAY 2 A2

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
DAY 2 A ACTIVE REST

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 6
WEIGHT 70kg
TEMPO 401
REST
DAY 2 B1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 4
REPS 6
WEIGHT 15kg
TEMPO 401
REST 60s
DAY 2 B2

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
DAY 2 B ACTIVE REST