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Hyperextension
  1. 00:00:00 8
  2. 00:02:30 8
Back Split Squat
  1. 00:05:00 0 × 8+8
  2. 00:07:30 0 × 8+8
ABS
  1. 00:10:00 10
  2. 00:12:30 10
Elbows Rotation
  1. 00:15:00 10
  2. 00:17:30 10
Jerk Drop Balance
  1. 00:20:00 0 × 8
  2. 00:22:30 0 × 8
Front Squat + Jerk
  1. 00:25:00 40 × 3+3
  2. 00:27:30 50 × 2+2
  3. 00:30:00 60 × 2+2
  4. 00:32:30 60 × 2+2
  5. 00:35:00 70 × 2+2
  6. 00:37:30 70 × 2+2
  7. 00:40:00 75 × 2+2
  8. 00:42:30 75 × 2+2
  9. 00:45:00 80 × 2+2
  10. 00:47:30 80 × 2+2
Jerk
  1. 00:50:00 85 × 2
  2. 00:52:30 85 × 2
  3. 00:55:00 90 × 2
  4. 00:57:30 90 × 2
Front Squat
  1. 01:00:00 80 × 3
  2. 01:02:30 90 × 3
  3. 01:05:00 90 × 3
  4. 01:07:30 100 × 3
  5. 01:10:00 100 × 3
Press in Split Position + Overhead split Squat
  1. 01:12:30 40 × 4+4
  2. 01:15:00 40 × 4+4
  3. 01:17:30 40 × 4+4
  4. 01:20:00 40 × 4+4