SAMSTAG

A. 4 sets

P1: 8-10 alt. squat rotate to lunge-up

P2: Coordination chart in squat with calf raise + clapping

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B. 4 sets

P1: Planking complex: 4 shoulder 4CARS + 10-12 body saws

P2: 6-8 CB piwheel swing, rotate to D-stop, tricep curl

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Work for 12 min

P1: 100 m Farmers carry

P2: 20 OH Med Ball against Wall

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