MONTAG
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: 4-6 Planking shoulder 4CARS
P2: 4-6 Ring row shoulder 4CARS
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C. Work for 15min
10 Rotating athletic burpees
Run to street and back with head saccades
200 m row