DONNERSTAG
A. Work for 12 min or 3 sets
DB/KB Torso Row
Side plank holding band with perturbation
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B. Work for 15 min or 5 sets
8-12 SL KB/DB Deadlifts
8-10 total Front plank with leg raise (optional add arm raise)
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C. Work for 12 min
200 m Jog
10 MB chest pass
10 /side kneeling rotating MB throws into wall
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