DONNERSTAG

A. 4 Sets or mx. 15 min

9-12 (left) DKB (front rack) staggered 3-point Squat

20-30 (left) Side plank w/ banded flexor bias (around hips)

*change sides in the next round

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B. 4 Sets or mx. 15 min

8-12 (left) Anti-rotation chop

20-30 sec (left) Side plank w/ banded extensor bias (around hips)

*change sides in the next round

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C. Work for 8 min

P1: Down and Back Sled push + 5-10 athletic jumps

P2: Can start pushing sled as soon as P1 returns (do not need to wait for them to finish athletic jumps)

P3: Chilling

https://www.youtube.com/watch?v=iXx4c9v50xw