FREITAG

A. 6 sets

P1 (1sps): Compass peg-squat complex @ 3/5/7

at each position: 3-4 C&T + 3-4 squats (optional: continue with C&T)

P2: Throwing for P1, head height)

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B. 4 sets

P1: Inverted BB Row Burners @ 3P5C plus ME

P2: 8 alt. Rotated CB Press out with eye push-up

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C. Work for 12 min - Tof3 YGIG

Jog - gate>street>back in, from gate to street VOR or VOR-C (yes-yes or No-no)

6-8 alternating rotating ball slams (AMAP with air hunger)