DIENSTAG
A. 3-4 sets per side
4-6 KB Swing into lateral elevated lunge
30 sec SL Front plank with perturbation
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B. Work for 15 min
6 Rope Chin-ups / 1 legless rope climbing
30 sec. Anti-rotation hold with catching and throwing
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C. Complete in Tof3 30-25-20-15-10
Over-the-wall SB throws
Rotating 1/2 wall climbs