Warmup
10 each side per exercise:
- Wall Leg Swings (Linear/Lateral)
- Iron Cross
- Supine Single leg Wipers
- Supine Hip Circles
- Scorpions
- Prone Lateral Knee Drives
WOD
12 – 8 – 6, 20s/10s
- Kegle sprint 4 kant
- Burpee broad jump 30m – løb 30m
- KB Swing
- KB sit-up – stand-up
- Push-ups
- Atomic sit-ups
- Fastfeet
- 6 Dækflip
- Skin the cat
- Boxjump
Cooldown / stretch