DIENSTAG

A. 3-4 sets per side

4-6 KB Swing into lateral elevated lunge

30 sec SL Front plank with perturbation

B. Work for 15 min

6 Rope Chin-ups / 1 legless rope climbing

30 sec. Anti-rotation hold with catching and throwing

C. Complete in Tof3 30-25-20-15-10

Over-the-wall SB throws

Rotating 1/2 wall climbs