Warmup

Tik

Farmers and lumberjacks:
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.

Stræk og rotation

Workout

4 Rds.:

• 400m sprint
• 15 KB straddle jump
• 15 Toes2bar
• 12 alternating KB snatch

Workout – Hinderbahn 4 Rds.:

• 1 Dæktræk
• 1 Burpee-Hophop-fastfeet-burpee-fastfeet-hophop
• 1 Waiterwalk med KB (omkring sort gulv)
• 1 Ropeclimb
• 10 Pushups i ringe
• 1 Armgang
• 1bane OH Walking lunges med vægtskive
• 10 slammer

Cooldown