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