SAMSTAG

A. 5 sets per side

1 per side CB 3-point lunges 3 sec hold + 3-4 reps

8-10 reps Laying adductor raises to moving target

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B. 3 sets per arm

6-8 Rotating SA Ring rows

30 sec Suspended hollow hold throwing and catching

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C. Work for 8 min

6 Rotating SB catch and throw

12 90° jumping lunges

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