FREITAG

A. 4 sets

P1: 10 Plate lunge complexes

_lateral lunge + press out, into reverse lunge + rotational press out

P2: Uneven SA OH KB hold until P1 finishes

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B. 4 sets

P1 then P2: Rope chin-up complex

20 sec hold with perturbation + max effort reps

P1&P2: 2x Hollow hold 4.sequence

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C. Complete 50-40-30-20-10

Wall ball shots (optional with shuffle)

*8 inifnity runs

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