DIENSTAG

A. 3 sets per side (4 in total)

2x2 Banded VOR-C into side lunge (horizontal/posterior)

KB swing into bottom-up lunge

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B. Work for 15 min – Rope Climbs

RD 1: with legs

RD 2: without legs

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C. Work for 10 min – Tof3 YGIG

D&B sled push (empty-ish) plus 5 athletic burpees

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