A1) Pistol
Progressions
Sets: 4-5
Reps: 5-10

Countermovement (use a weight to balance your movement)

B1) Beep Test

C1) Single arm DB rows
Sets: 4
Reps: 10
Tempo: 2.0.2
Rest: minimal

C2) DB Front rack split squats
Sets: 4
Reps: 10
Tempo: 2.0.2
Rest: 45-60

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