FREITAG

A. Work for 12 min or 3 sets

6-8 Uneven presses (1 heavier KB racked)*

15 sec /side Hanging Twisting Arch

*switch sides each set

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B. Work for 15 min or 3 sets

Lateral Lunge with hanging KB

Option: into KB clean

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C. EMOM 12 - 40:20 sec work:rest

1: Empty sled push

2: GHD hollow hold

3: 90° athletic jumps