DONNERSTAG

A. 5-6 sets

P1: CB complex

Back-front swing into lunge + tricep extension

P2: 20 banded calf raises

P1: Chin-up complex

Even sets: 3P5C Chin-up hold + ME

Odd sets: 3P5E Chin-up hold + ME

P2: Hollow holds / rocks

16 EMOM 40s on :20s off

90° (Jumping) Lunges

Ball Over Head Slam

1/2 Wall Clim

Full Burpee