Warmup
4 minutter Sjip og DU øvning
3 runder:
- 5 strict ring rows
- 10 single arm KB swings (5/5)
- 10 KB Press (5/5) 1- strict, 2-Pushpress, 3-Jerk
- 5 Goblet squat
Strength
Backsquat 5 x 3 rep. 3 opvarmning og 2 med 80-100%
Workout – 4 runder:
- 15 dbl KB Clean & Jerk
- 20 dbl KB walking lunges (10/10)
Rx (24/16)
Workout – Tabata abs
2 runder a’ 20/10 sek. med:
- Iron butterfly
- Ass to the grass planke
- V,H planke crunch
- Roman twist
Cooldown og stræk