Alt 10 gentagelser x 4 – T + Y – Roll outs + press – Oblique Twist – Oblique Leg Raise – Power Pulls – TRX trillebør

Thurster + Suicide Runs

Ladders x 6 omgange 7 rounds på tid 10 ball clean 10 burpees

3 omgange Thursters x 10 reps Pull Ups Max Close Grip Push Ups max Double KB Bent Over Row x 15 Evil Tabata 4 omgange af: Two-Handed KB Swing (24kg) Squat Jumps

5 omgange TRX Rows x 1 min Burpees x 1 min

7 runder runder af: – 15 squats med KB 24/16 – 15 KB-swings 24/16 Tabata Løb

Rostock: 3 omgange 21-15-9 hands to feet Swings burpees

4 omgange TRX Suspended Crunch x 15 TRX Hip Press x 15 TRX Suspended V-Sit x 15 TRX Push Ups Hand claps x 15 TRX Triceps Press x 15 TRX Dips x 15

Ladders x 6 5 omgange 10 – Clean Suicide Run

Ikast: 5 omgang – TRX Pull ups 10 – Halos 10 – kb clean and squat 10 – swings en arm 10 – Clean and press 10 – turkish get ups 2

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