Warmup

• 1 Sit-up
• 1 Push-up
• 1 Rygstræk
• 1 Airsquat
• Løb 25 m

• 2 Sit-up
• 2 Push-up
• 2 Rygstræk
• 2 Airsquat
• Løb 25 m

Gentag med 3,4,5,6,7,8,9

Workout – AFAP

Team på 2 arbejder med Row + øvelse og bytter derefter.

• 500 m Row
• 50 Airsquat
• 400 m Row
• 40 Sit-ups
• 300 m Row
• 30 Push-ups
• 200 m Row
• 20 Walking lunges (til hvert ben)
• 100 m Row
• 10 Burpees

Row kan erstattes af Prowler

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Workout EMOM 10 minutter

• Lige: 5 Handstand Pushups
• Ulige: 10 Pullups

Tabata – MetCon

• Speed squats
• Baby burpees (-pushups og hop)
• Mountain climbers
• High knees