DONNERSTAG
A. 6 sets
P1: Goblet squat complex:
6-8 color touches with toe
+ squat into calf raise (optional jumping)
P2: Skater jumps + calling colours
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B. 4 sets
Rope chin-up complex: 20 sec. hold with perturbation + max effort
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C. Work for 12 min
P1: 300 m jog
P2: 20 m Rotating KB Swings