September 22, 2019

A. 4 sets

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

P2: Coordination chart in squat with calf raise + clapping


B. 4 sets

P1: 4-6 Planking shoulder 4CARS

P2: 4-6 Ring row shoulder 4CARS


C. Work for 15min

10 Rotating athletic burpees 

Run to street and back with head saccades

200 m row

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