Hvor var Frank: 3 omgange – KB Swings x 15 hver arm – TRX Atomic Pushups x 15 – KB SDH x 15 – TRX Power Pulls x 15 hver arm – KB Cleans x 15 hver arm
Ladders x 6 KB Thursters and suicide run 10-10-10-10-10
5 gange Double KB Front Squat x 10 reps Double KB Swing x 10 reps Single Arm KB Snatch (right and left) x 5 reps Burpees x 10 reps
Alt 10 gentagelser x 5 – Lunges – Squat – Power Pulls – Swinners Pull – Oblique Leg Raise – Back Extensions
Rostock: 3 omgange 21-15-9 burpees, hands to feet, Swings Goblet squat
4 omgange 40 sek arbejde 15 sek pause 1 min pause imellem runderne – kb swings – Situps Knee grabs – Wall Run – Hop over bænk – KB Squats – Hindu Push Ups
3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows Tabata Madness 2 runder 20/10 sek Jump Rope (high knees) Plank Climber (Static hold in the rest periods) Squat Jumps (Static hold in rest periods) Sit ups
TRX 4 omgange Rows x 20 Tricept press x 20 Rolls outs x 20 Swimmers pull x 20 Push up side plank x 20
7 rounds på tid 10 ball clean 10 burpees
3 omgange Thursters x 8 Two-Handed Kettlebell Swing x 30 Double Kettlebell Bent Over Row x 8 Situps med medball x 30 Pull Ups x 5 Burpees x 30