FREITAG

A. 4 set

P1: 10 m NKBS to reverse B-UP lunge + curtsy

P2: side plank with ball bouncing until P1 finished

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B. 4 sets

P1: 3-4 Slo-mo ring rows with VOR-C card

P2: in forearm or handstand calling letters or letter combinations

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C. Complete 30-20-10

Cross G2OH

Sumo KB rotating cluster

Lateral athletic burpees

Time cap: 12 min