Warmup
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50 Air squat
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100 sjip
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20 Hollow rock
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20 Superman rock
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100 sjip
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20 Hollow rock
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20 Superman rock
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100 sjip
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50 Air squat
Workout 1
Station I
A) 50 Power clean
B) 10 Dips
Station II
A) 50 Box Jumps
B) 5 Bar over Burpees
Station III
A) 50 SDHP
B) 10 Toes 2 Bar
Station IV
A) 50 KB Swings
B) 10 Push-ups
Station V
A) 50 Pike i TRX
B) 10 Slammer
Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.
Workout 2
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50 Lunges med bageste fod på box
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50 Knees2elbows el. Toes2rings