DONNERSTAG

A. 4 sets

P1 (2sps): Planinking rope pulls

Set 1: Abduction

Set 2: Adduction

Set 3: Flexion

Set 4: Extension

P2: 1/4 squat hold with racked DKB

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B. 6 sets

10 m CB swipe into foward lunge into tricep extension

20 wall C&T in SL glute bridge

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C. Work for 15 min

2x infinity hurdle touches

15 twisting beat swings

15 cobra to squat jumps