To set på hver af 45 sek/15 pause Two-handed Kettlebell Swing Kettlebell Front Squat Kettlebell Snatch (right) Kettlebell Snatch (left) Kettlebell Alternating Swing Kettlebell Reverse Lunge (right) Kettlebell Reverse Lunge (left) Kettlebell High Rotation
Rostock: 3 omgange 21-15-9 burpees, hands to feet, Swings Goblet squat
TRX x 3 omgange – Atomic Pushup x 15 – Rows x 15 – Overhead squats x 15 – Power pulls x 15 med hver 2 omgange Tabata af: Burpees (no push up) Dynamic Push Ups Sjip Mountain Climbers
5 omgange af: partner øvelser Renegade rows x 6 reps double Swings x 5 reps double snatch x 5 reps double clean & press x 5 reps double squat x 5 reps pull ups x 4 reps jumps ropes
5 omgange – Halos x 10 – Clean + Squat x 10 – Swings x 10 – Clean + Press x 10 – Turkish Get Ups x 2
Dagens Cardio: En tabata på hver -Cleans -Sit ups -Air Squat -Swings -Burpees
Dagens Cardio: 6 x ladders 11 runder af: – 11 KB Swings @ 24/16 – 11 Tuck Jumps air squats
Dagens Cardio: 4 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows
Torsdags Cardio: Speed, speed, speed Ladders x 6 Løb med partner liv greb x 2 Løb med partner brændmands greb + kralv på ryggen Suicide runs x 8 Tabata runs
Dagens Cardio: Back From Hong Kong Ladders x 6 omgange SET 1 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 2 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 3 TRX Pull Ups – 30 Close Grip Push Ups – 30 Tabata x 2 Jump Rope (High…