SAMSTAG

A. 4 sets

P1: Coordination squat hip turns

P2: 6-8 CB complex - swing, to d-stop lunge with VOR-C

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B. 4 sets

P1: Ring row complex 4x shoulder blade articulations + 4-6 ring row rotations

P2: 4-6 seated CB circles with visual pursuits

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C. 5 rounds

1 page Coordination chart athletics hops

10 burpees

10 wall wipers / up-downs