A. 3 sets per side
6-8 Cross roational SL deadlifts
30 sec anti-rotation hanging from rings with catching and throwing
B. 3-4 sets
Hold top of chin-up for 20 sec followed by ME
30 sec. Standing SL side ‚kicks’ to moving target, hold end position for 1-2 sec.
C. Work for 8 min – YGIG in Tof3
Bentover /upright sled rope pull + push back