Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Wrist push up

10 reps (depan & belakang)

Wrist push up

10 reps (depan & belakang)

Dead Hang

Max

Dead Hang

Max

Rest 1:05 minutes

Superset A

1 rounds

Inverted row

RPE 9-10

Inverted row

RPE 9-10

Push up (modified)

RPE 9-10

Push up (modified)

RPE 9-10

Rest 2:05 minutes

Superset B

2 rounds

Chin up (assisted)

RPE 9-10

Chin up (assisted)

RPE 9-10

Dips (assisted)

RPE 9-10

Dips (assisted)

RPE 9-10

Rest 2:05 minutes

Regular C

3 rounds

Squat

RPE 9-10

Squat

RPE 9-10

Rest 2:05 minutes

Regular D

2 rounds

Wall sit

RPE 9-10

Wall sit

RPE 9-10

Rest 1:05 minutes

Cool Down

2 rounds

Seated forward fold

1 min

Seated forward fold

1 min

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

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