DONNERSTAG

A. 4 sets

10 KB spinwheel swing rotate into b-up hold + rotate back to middle

10 squat to split jumps

10 alt. Reverse lunge + tricep extension + halo

1 min break between sets

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B. 4 sets - 40:20 sec work:rest

1SPS: Nutmeg swing to step in + nutmeg swing to clean into reverse lunge

Nutmeg Swing to bottom goblet squat + step into rev. Lunge (left then right) back into bottom of goblet squat then stand

Table top kick throughs

1 min break between sets

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