Warmup
Sjip og mobilitet
Workout – teknik
3 x Håndstand med front mod væg, 10 shouldertouch
Workout – styrke
- 21 Thrusters, 21 Toes2bar, 1 Ropeclimb
- 15 Thrusters, 15 Toes2bar, 1 Ropeclimb
- 9 Thrusters, 9 Toes2bar,1 Ropeclimb
Thrusters 40/30
Workout – metcon
EMOM 9 eller 12 minutter
- 8 Burpee box-over
- 10 Slammer + a-situps
- Row 100 m
Workout – metCon
Tabata:
- Jump Squats
- Iron Butterflies
- High Knees
- Handstand Kicks
Cooldown / stretch