MONTAG

A. 6 sets

P1: 8-10 Clean into Bottom-up KB hold in lunge

P2: Plate hold (in front of chest) in 1/4 squat*

*Different foot positions each round

B. 3 sets per side

P1 then P2 (1sps): Ring row complex

3-4 rounds in 1/2 row hold + finger-to-finger touches + 3-4 half ring rows + 3-4 rotating

P1 & P2: Planking shoulder / hip tap sequence 4

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C. Work for 15 min with a partner - 45:15 sec work:rest

1: skipping with air hunger for as long as possible

2: beat swings (30-40 sec)

3: lateral line touches