DIENSTAG

A. Work for 12 min or 4 sets

4-6 /side Windmills

6-8 Hip raises in side plank with banded distraction (extensor bias)

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B. Work for 12 min or 4 sets

P1: 1 length Lateral Banded Walks, immediately into 8-10 Alternating Rotating Ball Slams

P2: Rest

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C. Work for 14 min

20 Box taps

10 1/2 wall climbs (alt. legs)

5 DKB thrusters / clusters