MITTWOCH

A. 3 sets of:

30 sec /side anti rotational hold while partner swinging band

10m /side

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B. 3-4 sets of:

4-6 Single Arm Push ups / side @2111

immediately followed by max reps Ring Row / Strict Pull up @2111

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C. Work for 15 min:

15 m Sandbad Carry or DKB front rack carry

10 Suitcase KB Deadlift (Single Arm and switch arms each round)

5 Ring Dips