FREITAG

A. 3-4 sets per side

P1&P2: 4 uneven seated press complex:

1 press + 2 camshafts

P1&P2: 6 cone stroop

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B. 5 sets

DKB Complex:

4 inside-out swings

4 nutmeg swings

4 suitcase swings

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C. EMOM 12 - 40:20 sec work:rest

1: Empty sled push

2: Twisting GHD sit-ups

3: Air hunger squats to calf raises