DIENSTAG

A. Work for 15 min

6-8 Reverse Ring Flies (slow and controlled)

2-4 /side windmills

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B.

2 sets:

8-12 medial and lateral ankle tilts in 1/2 depth squat position (with wide stance)

8-12 /side glute contractions

then

5x6-8 Box Squats

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C. Work for 6 min - 3 person relay

15 m sled push