20 min 15 swing 5 squats 10 pushups
Gennemfør 8 runder af; 20 sek DB Snatch højre 20 sek DB snatch venstre 20 sek pause 20 sek Goblet squats 20 sek V-ups 20 sek pause
3 omgange KB Thursters x 10 Two-Handed Kettlebell Swing x 30 Situps med medball x 30 trx rows x 30 Burpees x 30
4 omgange 40/15 sek – TRX Back Extension – T+ Y – Plank – Swing – Snatch – Clean
5 rounds Pushups max reps Double Kettlebell Thruster x 8 – 10 reps Two-Handed Kettlebell Swing x 15 reps
Coregasmen i NordVest TRX 10 på hver x 3 Chest press low One arm rows Lunges Pendulum Plank Press
Ladders x 6 omgange 7 rounds på tid 10 ball clean 10 burpees
4 omgange 40/15 – Roll out fra knæ – Swimmers pull – T + Y – Back Rows – Plank -Overhead Squat
Snestorm: 5 omgange – Halos 10 – KB Clean and Squat 10 – swings en arm 10 – Clean and press 10 – turkish get ups 2
4 Omgange af: -Low + t + y+ i – roll outs + press – Supine pull through – oblique Leg Raise – power pulls – wheelbarrow