SAMSTAG

May 24, 2019

A. 5-6 sets

P1 (2sps): 20-30 sec. all hamstring curl 

P2: DKB Swing Complex 

3-5 Nutmeg

3-5 in-out

3-5 suitcase

(Optional: with squat in the last 3 sets)

-

B. 6 sets (1sps)

P1 then P2: 8-10 bent-over BB wipers

P1 then P2: SA Anti-rot. Ring row hold + 8-10 FNF touches

-

C. Work for 12 min

P1: Row 500 m

(RD2: 400,  RD3: 300, RD4: 200 m, repeat when completed)

P2: 20 Lateral hop on & overs 

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