SAMSTAG
A. Work for 12-15 min or 5 sets
3-5 /side Rotating Rope Row
20 Upper Body Reach Back Arch
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B. Work for 15 min or 5 sets
Elevated lunge with fig. 4
30 sec /side Side plank with band resistant
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C. Work for 14 min
400 m jog
15-20 Beat swings / 10 K-pull-ups
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