Warmup

• Sjip 3 minutter
• 20 Mountainclimber
• 20 pushups
• 20 airsquat
• Sjip 2 minutter
• 15 Mountainclimber
• 15 pushups
• 15 airsquat
• Sjip 1 min
• 10 Mountainclimber
• 10 pushups
• 10 airsquat

Workout – 4 minutter AMRAP på hver station. Team på 2 der bytter når begge er færdige.

Station 1:

• 10 OH squat
• 1 bane prowler

Station 2:

• 10 Pull-ups
• 10 cal row

Station 3:

• 10 Back squat
• 10 cal stående AssaultBike

Station 4:

• 10 Deadlift
• 10 cal Skierg

Station 5:

• 1 ropeclimb
• 10 DB box walk over

Station 6: (hvis mange)

• 20 Battlerope
• 10 Wallball

Workout – Abs

• Rising toe touch
• Superman pushups
• Starfish Crunch
• Roman Twist