DONNERSTAG

A. 6 sets, max 12 min

3-6 SA ring rows (no rotation) + top hold for 20 sec.

*Switch with partner after finishing one side

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B. 3 sets, max 15 min

6-8 /side Skater lunges

20-30 sec. per side Anti-Rotation hold with extensor bias

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C.Work for 12 min

200 m jog

10 alt. ball slams

200 m jog

20 sec /side Flying plank