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)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Superset A

1 rounds

Negative chin up

RPE 9-10

Negative chin up

RPE 9-10

Negative dip

RPE 9-10

Negative dip

RPE 9-10

Rest 3:05 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

2 rounds

Pike walk

RPE 9-10

Pike walk

RPE 9-10

Rest 2:05 minutes

Regular D

1 rounds

Bulgarian split squat

RPE 9-10

Bulgarian split squat

RPE 9-10

Rest 2:05 minutes

Regular E

1 rounds

Wall sit

RPE 9-10

Wall sit

RPE 9-10

Rest 2:05 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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