A. 3 sets /side, max. 15 min

6-8 /side Kneeling med ball throw

20-30 sec. Hollow hold with anti-rotation


B. 3 sets, max. 15 min

6-8 Alt. rotating lunge with wood chop

5 m left, 5 m right Banded side crawling


C. Work for 10 min

Round 1

P1: 200 m Rowing

P2: 1/2 Wall Climb

*switch when P1 is finished

Round 2

P1: 200 m Rowing

P2: DKB swings

*switch when P1 is finished



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©2018 by Mein CF GmbH

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