DIENSTAG

A. 5 sets / 12 min 3-5 Rotating Rope Row 20-20s Superman Hold w/ PVC Pipe + weight

45-60s rest B. 3 sets / 12 min 6-8/ea Uneven DKB Front Squat 20-30 sec KB loaded crosslateral banded anti-rotational Hold

60s rest C. GRIND:

5 sets 10 alt. Rotational Slam Balls 10 athletic Burpees (high jump) 10 Crossbody K2H/K2E/T2B