4x 3 CMJ with 2sec. hold in landing position
In 5-7 sets work up to a heavy set of:
3 Floor Presses with 3sec. ecc. and 1sec. hold at bottom position
3 sets of:
20 walking lunges (DB´s in hands - warm up before you start the sets and go heavy!)
rest 60sec. between sets
4 sets of:
8 3-point DB-rows with 1sec hold at top and 3sec. ecc.! (each side)
rest 30sec. between arms
activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
3 1,5er DL (hold 2sec. at knee on first pull - no TNG!) --> RPE 8
3 sets of:
8-10 Bulg. Split Squats @31X1 (BB in back rack)
rest 45sec. between legs
4 sets of:
5-7 half kneeling single arm DB-press (each side)
rest 30-60sec.
10-12 incline chest supp. DB-rows (1sec. hold at top)
rest 30-60sec.