DONNERSTAG

A. 3 sets of:

4-6 Single Leg Box Step Down @3011

into 20-30 sec DKB rack squat hold @90 degree

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B. 4-5 sets of:

6 /side tall kneeling anti rotation Arnold press @3101

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C. work for 10 min:

15 m Single Arm KB front rack Carry

10 lateral med or slam ball slams

5 Ring Rows/ Strict Pull ups