Saskatchewan mod: 40/15 sek x 5 – TRX low rows – Atomic Pushups – Medball kast på væg – Thursters – Sprawl på ball
Bear Complex
10 omgang: 5 x Burpees 10 x Jumping Jacks 15 x Push Ups 20 x Prison Squats
21-15-9 Thursters Burpees Hands to feet
40/15 sek x 5 – Battling Ropes – Medball kast på væg – Løb med bælte – Sandsæk kast – Sjippe
6 x ladders 11 runder af: – 11 KB Swings @ 24/16 – 11 Frog Jumps
5 runder på tid af: – 21 Thrusters – 21 KB swings
5 omgange: 10 – Thursters Suicide Run Christian Sølling 1 0:32, 2 1:08, 3 1:49, 4 2:30, 5 3:22 Frank Liu 1 0:33, 2 1:19, 3 1:49, 4 3:14, 5 4:16 Søren 1 0:36, 2 1:26, 3 2:24, 4 3:19, 5 4:07 Sebastian 1 0:38, 2 1:21, 3 3:05, 4 4:13, 5 5:42
40 sek 4 omgange TRX – Atomic Pushups – Hipups – Rows KB – Front Squat – Swings – High pulls Uden udstyr – Kast med Medball – Getups med Medball – Mountain climbers
Complete as many rounds of the following 4 exercises in 15 minutes: Goblet Squats x 10 reps Burpees x 10 reps Two-Handed KB Swing x 20 reps Bent Over Row (double or alternating) x 10 reps for each arm