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©2018 by Mein CF GmbH


September 8, 2019

A. 4 sets

P1 (1SPS): 4-6 Peg DL with single KB  @ 5511 (V_^-)

P2 (1SPS): Standing DKB racked hold (feet together) until P1 is finished 

P1&P2 (1SPS): 20 wall C&T in hollow


B. 4 sets

P1: 30 shoulder shifts (or shoulder taps, or hip taps) in forearm or handstand

P2: Planking coordination chart until P1 is 


C.  EMOM12min: 40sec work / 20sec rest

compass plank touches with Hütchen + ball on the back 

double uneven KB swings

Single or double unders

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