MONTAG

A. 4 sets (max 15 min)

P1: Peg squat hold with NF card

P2: 8-10 uneven squats (one foot on palette) into calf raise

switch, then P1&P2: 20 mirroring hip turns

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B. 4 sets (max 15 min)

P1: Crawling 5m D&B (alt. Each set: forward, backwards, side ways)

P2: Racked KB (seated): 90° shoulder 4CARS

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C. EMOM12min: 40sec work / 20sec rest

infinity runs

athletic burpees

Single unders