Main exercises
Round 1
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Round 2
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Round 3
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
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