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: 6 planking shoulder 4CARS (optional SL or SA)

P2 (1SPS): 6 SA ring row 4CARS

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Work for 12 min

P1: Farmers carry until P1 is back

P2: Running street and back