4 omgange – Roll out fra knæ x 15 – Oblique twist x 16 – Suspended V-Sit x 15 – Suspended Crunch x 15 – Hip Press x 15 – Plank press x 15
4 omgange – KB Swings x 15 – TRX Atomic Pushups x 15 – KB Squats x 15 – TRX Power Pulls x 15 hver arm – Cleans x 15 hver arm
2 runder 45/15 sek KB Clean and Press (right) KB Clean and Press (left) KB Swing KB Snatch (right) KB Snatch (left) Push Ups
3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows Tabata løb
4 omgange -Squat Rows x 15 -T & Y x 15 -Oblique Twrist x 16 -Overhead Squat x 15 -Swimmers Pull x 15 -Roll out på knæ x 15
Ladders x 6 KB clean and suicide run 10-8-6-4-2
4 omgange -Rows x 15 -T & Y x 15 -Oblique Twrist x 16 -Flyes x 15 -Swimmers Pull x 15 -Roll out på knæ x 15
3 omgange 30, 20 og 10 set – KB Swings – Clean Squat – Man Makers – KB Press
4 runder 25 Pullups – 25 Burpees – 25 KB Swings Tabata løb med bælter
8 omgange af 10 Burpees 15 Jumping alternating lunges 20 Tuck jumps 5 Shuttle sprint