MONTAG

A. Work 15 min

Practice Clubell - Lateral Swing into Deadstop

8-10 Hamstring Curls - rower/ball

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B. 4 sets

8-12 30 sec ½ way hold of Laying (face-up) BB Rows, followed by ME reps

8-12 Banded tricep extensions

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C. In teams of 2

3.000 m row

1.000 m run

*finish in anyway