SAMSTAG
A. 6 sets
P1 (1sps): Rotating press out in lunge position with VOR-C
P2 for P1 (1sps): 30 sec Lateral lunge SA B-Up KB hold calling letter/number for P1
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B. 4 sets
P1 (1sps): Side plank with VOR-C
P2: 8-10 Body saws (Sets: narrow, neutral, wide, favourite)
P1+P2: 2x Plank 4-sequence
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EMOM 12 - 40:20 sec work:rest
Empy sled push, D&B
Twisting Hollow hold
Rotating athletic jumps with Air hunger