DONNERSTAG

A. 5 sets

8-10 Tricep extensions with 2 sec in extension

10-15 sec /side hamstring contraction (only for activation)

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B. 5 sets

4-6 DKB UL RDL @ 3333

20-30 sec. /side Alt. Flying Plank hold

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C. EMOM 15

10-20 push-ups

30 sec. 1/2 wall climbs

1 suicide

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