DONNERSTAG

A. 3 sets per side

Compass lunge complex:

3-4 C&T + 3-4 lunges x3 positions

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B. 4 sets

Inverted BB row complex:

6x 5 sec. per head position + ME reps

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C. EMOM 12 - 45:15

1: Zig-zag cone touches Backwards

2: Rotating athletic jumps 90°-180°

3: Sumo squats into calf raise / jumps