{"type":"doc","content":[{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 1","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Hnébeygja með stöng x8","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"253d790a-4cad-4576-b052-879e8b7ac8b4"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"fc4af5da-8f43-4f30-a8b9-764dcda7cef8"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 2","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Axlir út x10","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"bc7d06da-0f5e-405e-bbfd-abf55b90add7"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"107824ad-0119-45b5-81c9-3edcf238deec"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 3","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Réttstaða á öðrum x10/10","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"1bbd7b3c-2afc-4293-8a95-1f8a8e3a86b3"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"6e3c5a1b-7234-4050-a42f-c95935eb1b37"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 4","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Armbeygjur x10-20","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"8f18001b-c12e-4d9c-8ed2-5335f6384a59"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"aba273d8-0680-4a07-b84c-16ef49d6822a"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 5","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Axlapressa sitjandi x10","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"3e900d41-6928-4153-935b-4f22caf8a781"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"516440e6-d32a-4fa9-b14b-15f7e968dca9"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 6","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Framstig x8/8","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"80991186-e51d-4e97-9194-0dd18f073da8"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"6bef1eac-a643-4ec4-9414-57a8c2b03108"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 7","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Róður á bekk x10/10","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"ea815ca5-c15b-4f5b-939c-05566466c844"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"30dadb7e-52a7-42db-b3cd-c28dac08d847"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 8","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Þríhöfði í trissu x12","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"0516f0ea-2677-466e-aca8-24e32b5b4877"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"85b53219-82fc-4a1f-bc11-a581b21e52e6"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 9","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Hné í olnboga x20","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"2c6c5a78-4410-4a7b-b880-2877b3fa1a51"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"f928c92b-4af2-461b-921f-ce712274981e"}},{"type":"heading","attrs":{"level":1},"marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Æfing/Exercise 10","type":"text"}]},{"type":"paragraph","marks":[{"type":"alignment","attrs":{"align":"center"}}],"content":[{"text":"Planki - 30sek","type":"text"}]},{"type":"extension","attrs":{"layout":"default","extensionType":"com.atlassian.confluence.macro.core","extensionKey":"html-macro","parameters":{"macroParams":{"__bodyContent":{"value":""},"sanitize":{"value":"false"}},"macroMetadata":{"macroId":{"value":"17f3fdb8-6b57-4a4b-8567-0ffbaccb95dc"},"schemaVersion":{"value":"1"},"title":"html-macro"}},"localId":"eb930510-744b-4065-88b4-c0dfc9d89363"}}],"version":1}

Miðlungs - Medium (Dagur 1 / Day 1)

Æfing/Exercise 1

Æfing/Exercise 2

Æfing/Exercise 3

Æfing/Exercise 4

Æfing/Exercise 5

Æfing/Exercise 6

Æfing/Exercise 7

Æfing/Exercise 8

Æfing/Exercise 9

Æfing/Exercise 10