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