FREITAG

A. 4 sets

8-12 Pronated ring rows (both arms)

30 sec single arm ring row hold with catching and throwing

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B.

Practice 15 min

Lateral CB swing into dead stop and lunge*

*Alternating 1 set with two arms (heavier), next set SA non-dominant side only (lighter)

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C. EMOM 12 – 30 sec work:rest

1: Suicide

2: Twisting beat swings

3: Jumping lunges