FREITAG

A. 5 sets

6-8 per side Rotational thruster

30 sec Calf raise hold with catching and throwing

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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. EMOM 14 – 30:30 sec work:rest

¼ wall ball shots

Suicides around boxes