RAJMI

MD+1 Total Body

1 leg knee iso push

https://www.youtube.com/watch?v=E8GYrsbOBF0
SET 3
REPS 2x(5/5)sec
WEIGHT ISO
TEMPO PUSH
REST 60sec

1L HIP ISO Push

https://www.youtube.com/watch?v=h3wq8YZ7PNM
SET 3
REPS 2x(5/5sec)
WEIGHT 100kg
TEMPO PUSH
REST 90sec

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 5
WEIGHT BW
TEMPO 3010
REST 30sec

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 5
WEIGHT 60kg
TEMPO 3010
REST 90sec

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 3
REPS 5
WEIGHT BW+20kg
TEMPO 3010
REST 30sec

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 5/5
WEIGHT 16kg
TEMPO 3010
REST 90sec

Side Plank Bench No Partner

https://www.youtube.com/watch?v=t00J-hveFYI
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO 1010
REST NO

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 6/6
WEIGHT BW
TEMPO 1010
REST 30sec