DIENSTAG

A. 5-6 sets

P1 (2sps): 20-30 sec. ball hamstring curl

P2: DKB Swing Complex

3-5 Nutmeg

3-5 in-out

3-5 suitcase

(Optional: with squat in the last 3 sets)

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B. 6 sets (1sps)

P1 then P2: 8-10 bent-over BB wipers

P1 then P2: SA Anti-rot. Ring row hold + 8-10 FNF touches

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C. Work for 12 min

Row 500 m

(RD2: 400, RD3: 300, RD4: 200 m, repeat when completed)

20 Lateral hop on & overs