MITTWOCH

A. 3 sets per side

20 sec anti-rotation hold (partner turning you)

6-8 Cross Wood Chops

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B. For 4-6 sets (15 min)

Rope Chin-ups / legless rope climbs

Stop-and-catch drill (Peripheral training with ball catching)

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C. Work for 6 min

6 Rotating ½ wall climbs

1 full suicide / 4 mini suicides*

*depends on class size