DIENSTAG

A. 6 sets or max 12-15 mi

5-7 (left) lateral SL jump and land

1 round SL (left) clock balance play

*switch legs next round

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B. 4 sets or max 12-15 min

8-12 horizontal bar rows

20 sec /side SA front plank

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C. Work for 12 min

200 m jog

8-10 DKB clusters