FREITAG
A. 4 sets
P1: 10 Plate lunge complexes
_lateral lunge + press out, into reverse lunge + rotational press out
P2: Uneven SA OH KB hold until P1 finishes
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B. 4 sets
P1 then P2: Rope chin-up complex
20 sec hold with perturbation + max effort reps
P1&P2: 2x Hollow hold 4.sequence
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C. Complete 50-40-30-20-10
Wall ball shots (optional with shuffle)
*8 inifnity runs
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