November 15, 2019

A. 4 sets

P1&P2: 4-6 Uneven DKB sumo deadlifts @ 5511
P1&P2 (1SPS): 8 poker chip pick ups


B. 4 sets

P1 (2SPS): 2 lengths, Planking rope pulls

(1st: abduction, 2nd: adduction, 3rd: flexion, 4th: extension)

P2: Hollow holds, moving plate overhead mit Blick Verfolgungen until P1 is finished


C. EMOM 12

1: 6 point suicide

2: 10 wall ball shots with pivot squat

3: 10 alt. ground to halo from lunge

4: 1x coordination sheet with split lunges and hops

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