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Session 9

  1. Reverse Hyperextension

    1. 00:00:00 15

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Reverse Hyperextension

    1. 00:07:30 15

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Reverse Hyperextension

    1. 00:15:00 15

  8. ABS

    1. 00:17:30 15

  9. Box Jump

    1. 00:20:00 5

  10. Elbows Rotation

    1. 00:22:30 20 × 8

  11. Wall Squat

    1. 00:25:00 8

  12. Elbows Rotation

    1. 00:27:30 20 × 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 60 × 3
    4. 00:40:00 60 × 3
    5. 00:42:30 70 × 2
    6. 00:45:00 70 × 2
    7. 00:47:30 80 × 1
    8. 00:50:00 80 × 1

  15. Good Morning

    1. 00:52:30 50 × 6
    2. 00:55:00 50 × 6
    3. 00:57:30 50 × 6

  16. Reverse Plank

    1. 01:00:00 60 sec
    2. 01:02:30 60 sec
    3. 01:05:00 60 sec