DIENSTAG
A. 4 sets
P1: 15-20 Calf raises with head tilt
P2: 15 m CB swing into walking lateral lunges
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B. 4 sets
Alternate with partner: Invertered BB row complex - 30 sec half hold + max effort
Together: Turn-stop-catch exercise
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C. EMOM 12 – 40:20 sec work:rest
1: Zig-Zag lateral shuffle
2: Table top to leg through
3: Alternating KB thrusters
4: rotating wall climbs