Session 12

1. Reverse Hyperextension

   1. 00:00:00 15

2. ABS

   1. 00:02:30 15

3. Gakk Squat

   1. 00:05:00 15

4. Reverse Hyperextension

   1. 00:07:30 15

5. ABS

   1. 00:10:00 15

6. Gakk Squat

   1. 00:12:30 15

7. Reverse Hyperextension

   1. 00:15:00 15

8. ABS

   1. 00:17:30 15

9. Gakk Squat

   1. 00:20:00 15

10. Elbows Rotation

    1. 00:22:30 0 × 8

11. Wall Squat

    1. 00:25:00 8

12. Elbows Rotation

    1. 00:27:30 0 × 8

13. Wall Squat

    1. 00:30:00 8

14. Jerk

    1. 00:32:30 50 × 3
    2. 00:35:00 50 × 3
    3. 00:37:30 50 × 3
    4. 00:40:00 50 × 3
    5. 00:42:30 50 × 3
    6. 00:45:00 50 × 3

15. Press

    1. 00:47:30 40 × 6
    2. 00:50:00 40 × 6
    3. 00:52:30 40 × 6

16. Death Jump

    1. 00:55:00 6
    2. 00:57:30 6
    3. 01:00:00 6
    4. 01:02:30 6