FREITAG

A. 4 sets

P1: 10 m reverse walking lunges (1 KB racked, 1 hanging)

p2: squat hip turns wiht coordiantion chart

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B. 4 sets

P1 t P2: chin-up complex 3x 6 perturbations,

p1&p2: planking 4-sequence

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c. Complete 50-40-30-20-10

1/4 wall ball shots wit 90° turn

lat palette hops

palette hop on and offs

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