DONNERSTAG

A. 5 sets

15-20 sec. /side Hamstring curls wtih ball

6-8 Banded DKB swings

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B. 3 per side

1 length Laying rope pull downs

8 direction VOR-C

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C. Work for 11 min

11 Infinity running

11 90° Athletic Jumps

11 Skater lunges