3 sets of:
30sec. iso squat hold (@90° knee angle) into 8-12 Goblet Squats with 3sec. ecc
rest 1-2min between sets
3 sets of:
5-8 single arm DB-Press (or push press - depending on weights you have) with 4sec. ecc. (each side)
rest 30-60sec.
10-15 upright rows with single DB/KB or double DB (light)
rest 30-60sec.
3 sets of:
6-8 single leg rom DL (weight in contralat. hand - each side) @ 31X1
6-8 side plank rot. (each side - maybe add a small weight)
90sec. of gymnastics swim (20sec. crawl, 20sec. breaststroke, 20sec. W-shrugs, 30sec. W-hold)
- no rest needed but don´t rush it -