MITTWOCH

A. 5 sets (max. 15 min) 6-8 /side SL & SA Rotational Deadlift 20-30 sec. Chinese plank - face down (optional single legged) - B. 5 sets (max. 15 min) 4-6 Kettlebell Wood Chop 20 sec. Kneeling anti-rotation hold (flexor bias) - C. Work for 8 min 10 Staggered goblet squats (5 with foot in front, 5 with foot behind)* 3 point lateral line touches (5 m, back, 3 m, back, 3 m, back, 5 m - forward) 10 Staggered push-ups point lateral line touches (5 m, back, 3 m, back, 3 m, back, 5 m - forward) *Switch sides next set

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