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