KB Getups 5 omgange med 20 sek pause imellem runderne 20 sek af Double Swings Double Snatch Double Clean Double Squat

  3 omgange 40/15 TRX -Low Rows -Roll Outs -Chest press KBs -Swings -Cleans -Squats No E -Burpees (no push up) -Situps -Plank

3 omgange – KB Clean (right) x 15 reps – KB Clean (left) x 15 reps – KB Swing x 15 reps – KB Snatch (right) x 15 reps – KB Snatch (left) x 15 reps – Low Rows x 20 – Push ups x 15

4 omgange – Roll out fra knæ x 15 – Oblique twist x 16 – Suspended V-Sit x 15 – Suspended Crunch x 15 – Hip Press x 15 – Plank press x 15

4 omgange – KB Swings x 15 – TRX Atomic Pushups x 15 – KB Squats x 15 – TRX Power Pulls x 15 hver arm – Cleans x 15 hver arm

2 runder 45/15 sek KB Clean and Press (right) KB Clean and Press (left) KB Swing KB Snatch (right) KB Snatch (left) Push Ups

3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows Tabata løb

4 omgange -Squat Rows x 15 -T & Y x 15 -Oblique Twrist x 16 -Overhead Squat x 15 -Swimmers Pull x 15 -Roll out på knæ x 15

Ladders x 6 KB clean and suicide run 10-8-6-4-2

4 omgange -Rows x 15 -T & Y x 15 -Oblique Twrist x 16 -Flyes x 15 -Swimmers Pull x 15 -Roll out på knæ x 15

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