DONNERSTAG

A. 3-4 sets

P1: 6 ball hamstring curls per side hold for 5 sec.

P2: 10 m OH plate lunge (alt. Set - FWD/BWD/SIDE) then 10 m jumping (alt. Sets - broad, side skater (1SPS))

switch

P1TP2: 20 hollow hold perturbations

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B. 3-4 sets

P1: Chin-up hold 15-20 sec + ME

P2 (2SPS): 4 Banded shoulder 4CARS (pull)

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C. 18-12-6-12-18, max 15min

Toes-to-bars

Plank march

run 200m