FREITAG

A. 3 sets per side

6-8 Reverse lunges with bottom-up KB or CB

SL hollow hold with ball throwing against wall

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B. 5 sets each

Laying (on back) rope pull-downs plus push back

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C. Work for 14 min

1 Zig-zag line touches forward

1 Zig-zag line touches backwards

8 DKB Swings

8 90° Athletic Burpees