MITTWOCH

A. 4 sets

P1: DKB DL Peg DL @ 3/5/7 o'clock

for each position 20 sec hold + 4-6 controlled reps

P2 for P1: Twisted hollow hold wall C&T until P1 is finished

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B. 4 sets

P1: Staggered elbow circle mobility

P2: Staggered push-up complex: 30 sec hold + ME

P1 & P2: 2x side-plank 4-sequence

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4 rounds max 15min

5 Cross Plate G2OH

10 High knees

15 Athletic burpees 90 deggrees turn

20 Mountain climbers

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