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5 omgange 10 – Clean Suicide Run

5 runder af 22 Kettlebell swings 22 Box jump 22 Burpees 22 Wall ball shots

– 200 Russian Swings 16 kg – 150 air squats – 100 lunges – 50 tuck jumps – 25 burpees

ALL TRX 10 på hver 4 omgange – Push Up side plank – bicep curl – tricep curl – t & y – oblique twist – Split Arm reverse flys

KB Complex 7 x 7 Clean x 2 Front Squat x 2 Push Press x 2

4 runder 25 Pullups – 25 Burpees – 25 KB Swings

Dagens Cardio: TRX -Low Rows -Roll Outs -Chest press KBs -Swings -Cleans -Squats No E -Burpees (no push up) -Situps -Plank

Coregasmen i NordVest TRX 10 på hver x 3 Chest press low One arm rows Lunges Pendulum Plank Press

Dagen Cardio: KB Getups progression 5 omgange med 20 sek pause imellem runderne 20 sek af Double Swings Double Snatch Double Clean Double Squat

Dagens Cardio: 3 omgange 40/15 sek TRX -Roll outs -Triceps press -Biceps curl Ingen udstyr -Wall Ball -Alternating push ups på ball -Plank KB -Swings -Goblet squats -Clean

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