DIENSTAG
A. 5 sets, max. 15 min.
8-12 Sumo Deadlifts
4-6 Seated banded rotations @ 3333 tempo*
*adjust how you sit to wind the band up more or less
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B. 4 sets or max 12 min.
3-4 Lateral + front flies @ 3333 tempo
3-4 Horizontal banded punch @ 3333 tempo*
*emphasise internal focus of core musculature
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C. Work for 4 sets
200 m jog
12 rotating ball slams (floor)
200 m jog
12 horizontal kneeling ball slam (wall)*
*complete only on one side per set.
