Deep tier squat jumps

2 x 15

Stability Ball Hamstring Curls

2 x 15

DB Rollover lying

2 x 10

Hang Clean High Pull

5 x 3

Front Squat

6, 6, 4, 4, 4

1-Arm DB Row on the bench

3 x 8

DB Bench Press

2 x 6

Hyperextension

2 x 12

Rope cable biceps

1 x 20

Tricep Pushdown

1 x 20

DB Lateral Raise

1 x 20

DB Farmer's Walk

2 x 30

Lying leg twist

2 x 12

20'minutes - 1 rep every 3 - 5 seconds One circuit is 6 minutes Step ups Explosive movement up 02:00 minutes DB push press 02:00 minutes Seated Jumps 02:00 minutes After 6 minutes of work , take 1 minute rest Breath by the nose

Spine bridge reach

1 x 12

Copenhagen plank raises

1 x 12

Spiderman w/ Thoracic Rotation | Hip Flexor Stretches |

1 x 12

Hip flexor seated ISO hold

1 x 12

Supine neck isometric hold

1 x 30

Deep tier squat jumps

2 x 15

Seated hamstring curl

2 x 12

DB windmills

2 x 20

DB jump squat

5 x 3

Front Squat

6, 6, 4, 4, 4

Weighted Pull Ups

3 x 8

Weighted dips

2 x 6

Split stance rdl

2 x 12

DB Bicep Curls

1 x MAX

Close Grip Push-Up

1 x MAX

Seated cuban rotation

1 x 20

Bench neck back bridge - front bridge

1 x 30

Plate wrist rotations

1 x 20

Aerobe capacity 20min

Aerobic capacity Zone 2 AIR BIKE or Rower or Bike - 20 - 30 minutes ONLY NASAL BREATHING, 130 - 150 BPM, if you don't have polar strap or smartwatch, just focus on Nasal Breathing, if you cant breath by your nose, you are out of ZONE 2, so you have to slow down