SAMSTAG

A. 4 sets

P1: Peg squat with horizontal saccades

P2: Coassack squat mobility, 10 femur rotations, 10 knee in-outs, 10 pelvic tilts

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B. 4 sets

P1 (2SPS): 4-6 rotating ring rows

P2: Shoulder blade articulations wiht coordination chart

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C.

3 rounds

500 m row

30 90° palette hop turns

10 athletic burpees

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