A. 4 sets

P1: 10 m walking, rotating curtsy lunges with VORC

P2: GHD roll-ups until P1 is finished

P1 & P2: 2x hollow hold 4-sequence


B. 4 sets

P1 (1SPS): 4-6 Slow motion ring rows with card VOR-C

P2 for P1: Wide forarm plank, calling out numbers / letters for P1


C. 12min: 5-10-15-20-25-30

1/4 wall ball squats

wall climbs

ski jumps 90 Grad