DONNERSTAG

A. 6 sets

P1 (1sps): KB nutmeg swing into B-UP reverse lunge

P2 (1sps): Box curtsy lunges

P1&P2: 10 reps left/right lunge/squat coordination

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B. 4 sets

P1 then P2: Bentover KB Row Burners @ 3P5E + ME

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EMOM 12 - 45:15 sec work:rest

1: Burpee windsprints with C&T

2: Wall up & downs

3: Mirror hip turns (every other set, turn opposite way)

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