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Session 11

  1. Hyperextension

    1. 00:00:00 15

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Hyperextension

    1. 00:07:30 15

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Hyperextension

    1. 00:15:00 15

  8. ABS

    1. 00:17:30 15

  9. Box Jump

    1. 00:20:00 5

  10. Elbows Rotation (with Rack Support)

    1. 00:22:30 6

  11. Box Front Squat

    1. 00:25:00 20 × 6

  12. Elbows Rotation (with Rack Support)

    1. 00:27:30 6

  13. Box Front Squat

    1. 00:30:00 20 × 6

  14. Elbows Rotation (with Rack Support)

    1. 00:32:30 6

  15. Box Front Squat

    1. 00:35:00 20 × 6

  16. Clean Pull till Power Position + Muscle Squat Clean

    1. 00:37:30 50 × 2+2
    2. 00:40:00 50 × 2+2
    3. 00:42:30 50 × 2+2
    4. 00:45:00 50 × 2+2
    5. 00:47:30 50 × 2+2

  17. Romanian Deadlift (from Deficit)

    1. 00:50:00 60 × 4
    2. 00:52:30 60 × 4
    3. 00:55:00 60 × 4

  18. Back Squat

    1. 00:57:30 62.5 × 3
    2. 01:00:00 87.5 × 3
    3. 01:02:30 107.5 × 3
    4. 01:05:00 107.5 × 3
    5. 01:07:30 107.5 × 3
    6. 01:10:00 107.5 × 3

  19. Reverse Plank

    1. 01:12:30 60 sec
    2. 01:15:00 60 sec
    3. 01:17:30 60 sec