Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow shoulder

10 reps (setiap sisi)

Elbow shoulder

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)

Band row

10 reps

Band row

10 reps

Band shoulder flexion

10 reps

Band shoulder flexion

10 reps

Superset A

1 rounds

Chin up (assisted)

RPE 9-10

Chin up (assisted)

RPE 9-10

Dip (assisted)

RPE 9-10

Dip (assisted)

RPE 9-10

Rest 2:05 minutes

Superset B

3 rounds

Inverted row

RPE 9-10

Inverted row

RPE 9-10

Push up

RPE 9-10

Push up

RPE 9-10

Rest 2:05 minutes

Regular C

3 rounds

Split squat

RPE 9-10

Split squat

RPE 9-10

Rest 2:05 minutes

Regular D

3 rounds

Glute bridge

RPE 9-10

Glute bridge

RPE 9-10

Rest 1:23 minutes

Cool Down

1 rounds

Straddle stretch

1 min (tengah, kiri, kanan)

Straddle stretch

1 min (tengah, kiri, kanan)

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

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