DONNERSTAG

A. 4 sets

8-10 (one leg) Rotating banded goblet squats

8-10 (both legs) C&T Top of calf raise, followed by 6-8 reps

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B. 4 sets

20 sec top ring row hold

20 sec push-up hold followed be ME

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C. Work for 12 min

P1: 300 m Rowing

P2: Rotating ball slams

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