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