3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows
Torsdags Tabata: En tabata på hver -Sjippe -Sit ups -Air Squat -Sit outs -Burpees
6 x ladders Tabata på hver 20 sek arbejde 10 sek pause – Thursters – Burpees – Kb Swings – Atomic Situps
Dagens Cardio: Ladders x 6 KB Thursters and suicide run 10-10-10-10-10
Dagens Cardio: 40 sek 4 omgange TRX – Atomic Pushups – Hipups – Rows KB – Front Squat – Swings – DB Clean Uden udstyr – Kast med Medball – Getups med Medball – Mountain climbers
3 omgange af 45/15 sek Burpees Jump Rope Plank Climbers Dynamic Squat
Dagens Cardio: 4 omgange TRX Suspended Crunch x 15 TRX Hip Press x 15 TRX Suspended V-Sit x 15 TRX Push Ups Hand claps x 15 TRX Triceps Press x 15 TRX Dips x 15
8 runder af: 10 burpees 20 push ups 30 air squats 4 x spurt
Ladders x 6 Swings Ladder Partner øvelse 10-20-30-30-20-10 Tababta x 2 Air Squats Mountain Climbers Push Ups Knee Grabs
Rostock: 3 omgange 21-15-9 burpees, hands to feet, Swings Goblet squat