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
4 omgange – TRX Standing Crunch x 10 – TRX Crunch x 10 – KB Swings x 10 – KB Press x 10 (5 x 5) – Hindue Pushup x 10 – 50 Sjip
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