SAMSTAG

A. 4 sets max 15 min

8-12 Hang deadlifts*

20 sec /side SL face-up chinese plank

*rack the bar

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B. 4 sets max 15 min

3-5 Strict pull-ups @ tempo 5555

6-8 Twisting extension holds*

*partner holds your feet on box like GHD

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C. 18-15-12-9-6-3

Cal row

Rotational Slam Ball

Lateral Box Hop Overs/ Jumping Squats