September 16, 2018

A. Practice for 12 min with partner YGIG

5-10 m Rotating KBS w/ lateral shuffle


B. 4 sets (15 min)

½ way hold for 20 sec followed by ME Horizontal ‚pull-ups’

10 catches with both hands / 5 catches per side, Reactive catching off of wall 


C.  Work for 12 min, 40:30 sec work:rest  

DKB cleans (with squat)

Twisting Beat Swings / Cross T2B

Backwards/Forwards zig-zag shuffling*



*turn at every pylon, go forward then backwards

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©2018 by Mein CF GmbH

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