DIENSTAG
A. 4 Sets 4
P1 (1SPS): Clock Lunge Complex @ 1/3/6 o’clock
3 catches + 3 dynamic lunges at each position
P2: Throwing for P1
then switch, then
P1&P2: Peg Squat Hold* + Rotating NF card
*change foot position each set
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B. 4 sets
P1: Seated uneven OH KB hold, calling colors and timing for P2
P2: 6x 5 sec. PC holds + ME with neutral hand pos.
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C. Work for 15min
P1: rowing 250m
P2: DKB swings 5x
cleans 5x
clusters 5x