Warmup
Mobility + “Matt Chan
Workout #1 – team på 2
Station I
A) 50 Power Clean 40/25
B) 10 Dips på box
Station II
A) 50 Box Jumps
B) 5 Bar over Burpees
Station III
A) 50 SDHP 40/25
B) 10 Toes 2 Bar
Station IV
A) 50 KB Swings 24/16
B) 10 Push Ups
(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 – EMOM 10 min.
- Lige: 10 Pull-ups
- Ulige: 10 Push jerks 40/25
Workout #3 – team på 2 skiftevis
4 x 2 Turkish getup
Workout #4 – Abs tabata
2 runder med 10/20 af:
- Windshield Wiper
- Iron butterfly
- The Bug
- Plank crunch
Cooldown og stræk