5 runder på tid af: – 20 Push ups – 30 Burpees – 40 Situps – 50 Squats
2 omgange Turkish Get Up x 3 reps each side Single-Leg Hip Thrust x 15 reps each leg Military Press x 12 reps Single Arm Row x 12 reps Single-Leg Hamstring Curls TRX x 15 reps Tabata x 2 Single Arm Swing (right) Mountain Climbers Single Arm Swing (left) Burpees
TRX 3 omgange 15 -One arm Back rows -T and Ys -Swimmers pull -Oblique Twist -Lunges -Back Extensions -Biceps curl
Ladders x 6 Tababta x 2 Air Squats Mountain Climbers Push Ups Knee Grabs
3 gange af 10 sit outs 10 swings 10 sit ups med 20 sek pause efter alt samme x 3
8 runder tabata af hver: – Burpees no push up – pushups – Squat – Tuck jumps
6 omgange – 5 broad jumps – 15 clean + squat – 25 situps
Alt 10 gentagelser x 4 – T + Y – Roll outs + press – Plank Press – Oblique Leg Raise – Power Pulls
4 omgange Thuster x 8 Two-Handed Kettlebell Swing x 30 Double Kettlebell Bent Over Row x 8 Situps med medball x 30 Burpees x 30
5 runder af 22 Kettlebell swings 22 Box jump 22 Burpees 22 Wall ball shots