Warmup
Invisible “Fran”: 21-15-9 of PVC Pullups and PVC Thrusters
Workout #1 – Ascending ladder
På 3 minutter:
2 runder med
- 6 KB swing
- 6 HR pushups
- 6 Pullups
For hver 3. minut øges med 1 rep. på hver øvelse
5 x 3 minutter.
Workout #2 – Barbell
5-4-3-2-1 af
- Deadlift
- Squat clean
- Push jerks
- Pullups
Workout – MetCon
Tabata:
- Jump Squats
- Iron Butterflies
- High Knees
- Handstand Kicks
Workout – Abs
Tabata:
- Bicycles
- Side plank Raises
- Iron Butterfly
- Side plank Raises