5 runder på tid af: – 25 KB swings 32/24 – 25 Situps – 25 Rows – 25 Push ups
3 omgange TRX 10x body saw + pike 10x Pushups 10x hip up/Hamstring curls 10x rows En tabata på hver -Jump Ropes -Sit ups -Air Squat -Sit outs -Burpees
30/15 sek 3 omgange TRX Single leg Jumps Power Pull Crossing Balance Lunges T and Y Atomic Push Ups Back Rows
3 omgange – TRX Back extension x 15 – Overhead squat x 15 – KB Lunges x 20 – KB rows x 15 – Single arm rows x 20 – Medball twist x 50
Murmansk: – TRX Press + roll out – Clean & squat med KB – Aligator walk – KB Swings – TRX Crunch 1 minut på hver station 5 omgange
4 omgange – TRX Standing Crunch x 10 – TRX Crunch x 10 – KB Swings x 10 – KB Press x 10 (5 x 5) – Hindue Pushup x 10 – 50 Sjip
3 omgange – TRX Back extension x 15 – Overhead squat x 15 – KB Lunges x 20 – KB rows x 15 – Single arm rows x 20 – Medball twrist x 50
Back From Hong Kong Ladders x 6 omgange SET 1 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 2 TRX Pull Ups – 30 Close Grip Push Ups – 30 SET 3 TRX Pull Ups – 30 Close Grip Push Ups – 30 Tabata x 2 Jump Rope (High Knees)…
20 min 15 swing 5 squats 10 pushups
Gennemfør 8 runder af; 20 sek DB Snatch højre 20 sek DB snatch venstre 20 sek pause 20 sek Goblet squats 20 sek V-ups 20 sek pause