MONTAG

A. 4 sets

P1: 8-10 alt. squat rotate to lunge-up

P2: Coordination chart in squat with calf raise + clapping

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B. 4 sets

P1: Planking complex: 4 shoulder 4CARS + 10-12 body saws

P2: 6-8 CB piwheel swing, rotate to D-stop, tricep curl

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C. Work for 15min

10 Burpees

10 Around the world

200 m row