DONNERSTAG
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
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B. 4 sets
P1 (2sps): Planinking rope pulls
P2: 1/4 squat hold with racked DKB until P1 is finished
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C. Work for 15 min
2x infinity hurdle touches
15 twisting beat swings
15 cobra to squat jumps