40-30-20-10 Thuck Jumps Sit-ups Air Squats
3 omgange KB 10 x DB swings 10 x DB squat thursters 10 x DB cleans 10 x DB press 10 x DB snatch
Alt 10 gentagelser x 4 – T + Y – Roll outs + press – Plank Press – Oblique Leg Raise – Power Pulls
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