FREITAG
A. 6 sets
P1 (1sps): Compass lunge complex @ 1/3/5
at each position: 3-4 C&T + 3-4 lunges (optional: continue with C&T)
P2: Throwing for P1, head height)
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B. 4 sets - with VORC
P1 (2sps): Planking rope pull
RD1: Abduction, RD2: Adduction, RD3: Extension, RD4: Flexion
P2: DKB racked hold until P1 finished, feet together
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C. Work for 12 min - Tof3 YGIG
D&B Empty Sled push
6-8 alternating rotating ball slams (AMAP with air hunger)
*next teammate can start pushing sled while person does ball slams