Warmup

• 100 sjip – 10 airsquat
• 90 sjip – 9 push-ups
• 80 sjip – 8 atomic sit-ups
• 70 sjip – 7 rygstræk
• 60 sjip – 6 mountainclimber
• 50 sjip – 5 burpees

Skill

KB drills

Workout

30/10, 20/8, 6-4-2

• Push-ups i ringe
• Boxjump
• KB swing
• KB sit-up/standup
• Slammer
• Sjip
• Fastfeet
• KB straddle jump
• Dækflip
• Sledgehammer

Bonus – AbbDomination

• 20 reverse crunch
• 20 Toe touches
• 30 sek. planke