DONNERSTAG

A. 5 sets or 15 min 6-8 /side BB Front Rack Reverse Lunges 8-10 side plank with adductor raises - B. 4 Sets or 15 min 3-4 /side Rotational med ball chest passes 20-30 sec. Side plank 'tug-a-war' - C. EMOM 12 - 30:30 work:rest Suicide 1/2 wall climbs DKB swings

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