Back Squat + Push Press Workout
Skill
6x2 Standing Box Jumps
Strength
5-5-5 Push Press (slow descent)
(40kg - 50kg - 60kg)
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
Midline
3x10 Good Mornings (40kg)
3x10 Shot-put Situps (28kg)
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