DIENSTAG

A. 5 Sets

4-6 Static Dips @ 3333

4-6 /side Bent over reverse delt flies @ 3330 (^-v_)*

*perform on a bench as you would a bent over row

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B. 4x30 sec. staggered stance anti-rotational hold (Exercise is meant to activate reflexive stability in running position, perform with rubber band and partner providing perturbation)

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C. AMRAP 15

200 m Run

40 accumulated sec. Hanging tuck-/L-sit

10 Target burpees (target should be pull-up bar used for L-sit, should be ca. 10-12 cm about reach)