DROP TO BASE MD
https://www.youtube.com/watch?v=FnEOspio5us
SET
3
REPS
6
WEIGHT
8kg
TEMPO
REST
30s
ACTIVATION 1
Cable Chop – Horizontal / 1/2 Kneeling
https://www.youtube.com/watch?v=vqowZd2bVkQ
SET
3
REPS
6
WEIGHT
TEMPO
REST
30s
ACTIVATION 2
Ankle Jumps 2-LEG
https://www.youtube.com/watch?v=Yrbq2ytO78s
SET
3
REPS
6
WEIGHT
TEMPO
REST
60s
MOVEMENT SKILL 1
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
3
REPS
6
WEIGHT
TEMPO
REST
60s
MOVEMENT SKILL 2
BULGARIAN SPLIT SQUAT BB
https://www.youtube.com/watch?v=JSQFJVO0MqA
SET
4
REPS
5/5
WEIGHT
110KG +
TEMPO
401
REST
30s
ST A1
HIP THRUST BB 1-LEG
https://www.youtube.com/watch?v=yME0vsN5Kgo
SET
4
REPS
5/5
WEIGHT
70kg +
TEMPO
401
REST
90s
ST A2
Bretzel
https://www.youtube.com/watch?v=flHTanB_lyw
SET
4
REPS
5/5
WEIGHT
TEMPO
REST
ACTIVE REST A
BACK SQUAT BB
https://www.youtube.com/watch?v=0jro6tAaiak
SET
4
REPS
5
WEIGHT
140kg +
TEMPO
401
REST
30s
ST B1
DEAD LIFT TRAP BAR
https://www.youtube.com/watch?v=2Lpp4xPwQUw
SET
4
REPS
5
WEIGHT
100kg +
TEMPO
401
REST
90s
ST B2
Thoracic extensions / seated
https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET
4
REPS
8
WEIGHT
TEMPO
REST
ACTIVE REST B