FREITAG

A. 3-4 sets not for time of:

6-8 /side single leg RDL with horizontal band pulling

4 reactive box jumps

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B. 4-5 sets of:

5 KB single arm sit ups R + 4 KB single arm z-press R + 3 Turkish get up R

same with L

rest 60-90 sec

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C. Complete:

5-10-15-20-25-30 1/4 wall ball´s

10 ring rows