MITTWOCH

A. 4 sets

P1&p2 (1sps): Compass peg squat complex @ 3, 5, & 7 o'clock

4-6 C&T in squat + 4-6 squats per position

P1&p2: Cossack squat mobility work - 10 femur rotations + 10 pelvic tilts (optional with weight)

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B. 3 sets

P1: forearm / handstand hold with head saccades

P2: Planking coordination chart (shoulder or hip taps)

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Work for 13 min: 40-30-20-10-20-30-40

Uneven lateral squat jumps

Hop-up and overs

*Zig-Zag farmers carry between each set

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