DIENSTAG

A.

Anti-rotational holds

20 sec. work, 10 sec. rest to switch sides:

(a) Feet shoulder-width apart

(b) Split stance

(c) Feet as close as possible together

*switch partners after every stance, focus on elongated spine and minimising lean

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B.

4x8-12 Alt. Strict Press Kneeling

4x8-12 Alt. Strict Press in Split Stance

*Alt. legs every set, first 2 sets of each exercises is a warm-up set

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C.

AMRAP 16

12 DKB pseudo-sumo deadlift*

4 Lateral line touches

6 DKB swings

4 Lateral line touches

3 DKB Clusters

*KBs just needs to be between legs, not necessarily wide

**use same Kbs for all movements