Warmup

Løbetur

Workout – bodyweight. 30sek arb / 30 sek pause

2 runder uden pause

• Pushup to superman
• Low squat to stepuots to jump
• 2 seated leglifts to 2 full situps
• Babyburpee twist
• Reverse plank to crab toetouch

pause 1 minut

• Tripple mountain climber
• Reverse linge to half reverse lunge
• Lying Y raises
• Lateral shuffles
• Hollow holds

KB

• Bottom up
• Circular KB clean
• Press
• Windmill
• One hand swing

Dumbell – 1 min hver

Sæt 1

• Squat to DB front raise (1 DB to arme. raise nede i squat)
• Back lunge to curl
• Alt snatch to babyburpee
• Bear position renegate rows

Sæt 2

• Goblet meets the queen
• Dumbell skier swings
• Pass, Pass, Pass, Press
• Doubble chest press to doubble crush press