A. 4 sets

P1: 10-12 Reverse elevated lunges on palette into calf raise

P2: Banded adductor isometric hold until P1 is finished

P1&P2: Stroop cone touches with C&T


B. 6 sets

P1: 2x Sled rope pulls (alt. Sets bentover or upright)

P2: 3 very controlled back roll ups


EMOM 15min 45 / 15sec

1. Skipping

2. wall balls into 1/4 squat

3. Hold in high plank with chart (Sterne & Vierecke). Star: touching with your hand your hip. Viereck: leg moves up