Warmup

Workout #1 – Fight Gone Bad

1 min per exercise , as many reps as possible on each exercise
5 exercises in consecutive order with 1 min rest after each set

Complete 3 rounds

• Wall Balls 10kg
• Sumo deadlift high pulls 35kg
• Box jumps (must be higher than knee height)
• Push press 35kg
• Row(for calories)/Burpees

Beginner:  under 300
Amateur: over 300 and under 375
Athlete : over 375

Workout #2 – Tabata

2 runder med:

• Bicycles
• Side plank Raises
• Iron Butterfly
• Side plank Raises

Workout #3 – EMOM 10

• Lige minutter: 5 Deadlift
• Ulige minutter: 5 Burpee barbell jump-over

eller

• Lige minutter: 1 Ropeclimb
• Ulige minutter: 6 Squatclean

eller

• 7 KB thrusters
• 7 Pull-ups

Cooldown / Stræk