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DIENSTAG

A. 4 sets

P1: 15-20 Calf raises with head tilt

P2: 15 m CB swing into walking lateral lunges

B. 4 sets

Alternate with partner: Invertered BB row complex - 30 sec half hold + max effort

Together: Turn-stop-catch exercise

C. EMOM 12 – 40:20 sec work:rest

1: Zig-Zag lateral shuffle

2: Table top to leg through

3: Alternating KB thrusters

4: rotating wall climbs

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