morning: intervall run (10'G1, 3' G3, 10' G1, 3' G3, 10' G1)
evening: 10' basic strenghtening warm up, 3 series: shooting stabilisation rope (8 plates, 15 rep.), squads 70kg both-legged multi-press (12 rep.), adductor rope (6 plates, 20 rep.); 3 series: free chest press 65kg (12 rep.), free flying back (10 kg each, 15 rep.), abs variations; 15' diverse coordination exercises; 20' stretching.