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 (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Dead hang

RPE 10

Dead hang

RPE 10

Rest 1:05 minutes

Test A

1 rounds

Push up (modified)

RPE 10

Push up (modified)

RPE 10

Rest 4:05 minutes

Test B

1 rounds

Inverted row

RPE 10

Inverted row

RPE 10

Rest 4:05 minutes

Test C

1 rounds

Single leg wall sit

RPE 10

Single leg wall sit

RPE 10

Rest 4:05 minutes

Test D

1 rounds

Plank

RPE 10

Plank

RPE 10

Rest 4:05 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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