MONTAG

A. 6 sets

P1: 6-8 Banded squat lunge into calf raise @3333

P2: Rotating lunge hold with NF EJ

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B. 4 sets

P1: 2x Standing rope bicep pulls

P2: DKB uneven standing (feet together) 90° arm hold

P1&P2: 2x planking 5-sequence

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C. Work for 15 min

1 round uneven farmers carry

10 OH MB throw

10 split jumps to squat jump

10 push-ups