FREITAG
A. 4 set
P1: 10 m NKBS to reverse B-UP lunge + curtsy
P2: side plank with ball bouncing until P1 finished
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B. 4 sets
P1: 3-4 Slo-mo ring rows with VOR-C card
P2: in forearm or handstand calling letters or letter combinations
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C. Complete 30-20-10
Cross G2OH
Sumo KB rotating cluster
Lateral athletic burpees
Time cap: 12 min