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