3 omgange Chest Press and the Standing Roll Out. x 10 Single arm rows x 10 hver arm Body Saw with a Pike x 10 Overhead Back Extension x 10 TRX Overhead Squat x 10
6 omgangs ladders. 10 omgange: -5 Burpees. -10 frog jumps -15 Push ups. -20 Prison squats.
7 runder runder af: – 15 squats med KB 24/16 – 15 KB-swings 24/16
2 omgange KB Goblet Squat x 15 reps Two-Handed KB Swing x 30 reps KB Thruster (right) x 15 reps KB Thruster (left) x 15 reps KB Snatch (right) x 15 reps KB Snatch (left) x 15 reps 2 omgange Tabata af: Burpees (no push up) Dynamic Push Ups Sjip Mountain Climbers
40 sek 4 omgange TRX – Atomic Pushups – Roll outs – Rows KB – Goblet squats – Swings – Thusters Uden udstyr – Wall Ball – Getups med Medball – Burpee no push up
3 omgange 45/15 sek Kettlebell Vertical Swing Burpee Jump Rope (running/high knees) Two-handed Kettlebell Swing Side to Side Step Overs Plank Climber Jump Rope (running/high knees) Two-Handed Kettlebell Swing Push Ups
Frej Inc: TRX 3 omgange 40/15 sek -Back Rows -T and Ys -Chest Press -Suspended Crunch -Pendulum -Power Pull -Oblique Twist -Suspende Crunch “Pike” -Standing Body Crunch
The Bear Complex: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press
5 runder på tid af: – 25 KB swings 32/24 – 25 Situps – 25 Rows – 25 Knees to Elbows
8 runder af: 10 burpees 20 swings 30 air squats 4 x spurt