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