FREITAG

A. 3-4 sets, work for 15 min

6-8 /side Hamstring curls on rower

Weighted chinese plank (face down)

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B. 4 sets

Chin-up hold 20 sec at top followed by ME reps

Play catch for 2 min between attempts

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C. 10-1

DKB snatches

4 Lateral line touches