Warmup – Lumberjacks and Farmers 

Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones. This can be done with tabata style timing.

Teknik – PowerClean

Workout – Fight Gone Bad (FGB)

3 runder af 5 X 1 minut med:

• Wallball
• Slammer
• PowerClean 40/20
• Dækflip
• Jumping pullups i ringe

Workout #2 – Workout Abs (hvis tid)

4 runder:

• 20 Reverse curl
• 20 Toetouch
• 30 sek planke