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

  5 runder på tid af: – 21 Thrusters – 21 KB swings

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

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