Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Swings: 3x20(10+10)x24 kg.
Kettlebell Juggling (20 minutes): 425x16 kg.
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