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Reverse Hyperextension
  1. 00:00:00 12
  2. 00:02:30 12
  3. 00:05:00 12
Back Split Squat
  1. 00:07:30 0 × 8+8
  2. 00:10:00 0 × 8+8
Sots Press
  1. 00:12:30 0 × 6
  2. 00:15:00 0 × 6
Elbows Rotation
  1. 00:17:30 10
  2. 00:20:00 10
Jerk Drop Balance
  1. 00:22:30 0 × 8
  2. 00:25:00 0 × 8
  3. 00:27:30 0 × 8
Clean + Front Squat + Jerk
  1. 00:30:00 40 × 2+2+2
  2. 00:32:30 50 × 2+2+2
  3. 00:35:00 50 × 2+2+2
  4. 00:37:30 60 × 2+1+2
  5. 00:40:00 70 × 2+1+1
  6. 00:42:30 70 × 1+1+2
  7. 00:45:00 75 × 2+1+1
  8. 00:47:30 75 × 1+1+2
  9. 00:50:00 80 × 1+1+1
  10. 00:52:30 80 × 1+1+1
  11. 00:55:00 40 × 1+1+1
  12. 00:57:30 40 × 1+1+1
Front Squat
  1. 01:00:00 65 × 4
  2. 01:02:30 75 × 4
  3. 01:05:00 85 × 3
  4. 01:07:30 90 × 3
  5. 01:10:00 90 × 3
  6. 01:12:30 90 × 3
Jerk Support
  1. 01:15:00 90 × 6 sec
  2. 01:17:30 90 × 6 sec
  3. 01:20:00 92.5 × 6 sec
  4. 01:22:30 92.5 × 6 sec
  5. 01:25:00 95 × 6 sec
  6. 01:27:30 95 × 6 sec
Press in Split Position + Overhead split Squat
  1. 01:30:00 40 × 4+4
  2. 01:32:30 40 × 4+4
  3. 01:35:00 40 × 4+4
  4. 01:37:30 40 × 4+4