FREITAG
A. 4 sets
8-12 Pronated ring rows (both arms)
30 sec single arm ring row hold with catching and throwing
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B.
Practice 15 min
Lateral CB swing into dead stop and lunge*
*Alternating 1 set with two arms (heavier), next set SA non-dominant side only (lighter)
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C. EMOM 12 – 30 sec work:rest
1: Suicide
2: Twisting beat swings
3: Jumping lunges