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

Frej Inc: TRX 3 omgange 40/15 sek -Back Rows -T and Ys -Chrest Press -Suspended Crunch -Triceps Press -Power Pull -Oblique Twrist -Suspende Crunch “Pike” -Roll outs

5 runder på tid af: – 25 KB swings 32/24 – 25 Situps – 25 Rows – 25 Push ups

3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows En tabata på hver -Jump Ropes -Sit ups -Air Squat -Sit outs -Burpees

30/15 sek 3 omgange TRX Single leg Jumps Power Pull Crossing Balance Lunges T and Y Atomic Push Ups Back Rows

3 omgange – TRX Back extension x 15 – Overhead squat x 15 – KB Lunges x 20 – KB rows x 15 – Single arm rows x 20 – Medball twist x 50

Murmansk: – TRX Press + roll out – Clean & squat med KB – Aligator walk – KB Swings – TRX Crunch 1 minut på hver station 5 omgange

4 omgange – TRX Standing Crunch x 10 – TRX Crunch x 10 – KB Swings x 10 – KB Press x 10 (5 x 5) – Hindue Pushup x 10 – 50 Sjip

  3 omgange – TRX Back extension x 15 – Overhead squat x 15 – KB Lunges x 20 – KB rows x 15 – Single arm rows x 20 – Medball twrist x 50

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