DONNERSTAG

A. 5 sets max 15 min - YGIG

6-8 /side SL & SA Cross Deadlifts

20 sec extension hold*

*Partner holds your feet on a box (like in GHD)

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B. 4 sets max 12-15 min

6-8 /side SA Ring Row (without rotation)

30 sec. /side buddy plank with band wrestling (back to back)

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C. Complete 100 alt. SA KB swings

*EMOM 8-10 athletic floor burpees (max 25 sec.)