MITTWOCH

A. 3-4 sets per side (do one side at a time)

Side plank with 8 direction VOR (3 sec hold in each direction)

3-point goblet squats

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B. Work for 4-5 sets

1 rope length Seated sled-rope pulling

GHD Extension holds while bouncing ball on ground 15-20x (alternate hands)

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C. Work for 15 min

P1: Rowing 500 m

P2: Rope skipping

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