3 Min Roll Back+2ndary Action
3 Min Roll Calves+Thighs
5 Min Jump Rope (easy/ vertical loft)
3 Min Hanging Pike/ Planks/ V Ups/ RVS Planks
Strength :
Squat 60*5*2, 92*5, 112*5, 125*5
Front Squat + Jerk 100Kg *1+1*3
Metabolic :
3000m Row (02:18 500m pace)
Assistance :
Unilateral Cable Curl #25*15*3
Stretch
Sweet Potato Protein Shake
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