SUPERTSET #1 – 4 min totalt

Medball Chest Press against wall
Reverse Lunge w/kneedrive

ACTIVE BREAK 90 sec: Standing Quad Stretch

SUPERSET #2 - 4 min totalt
Grip Strenght (hang)
Side Wood Chop w/band

ACTIVE BREAK 90 sec: Dynamic Table Stretch

SUPERSET #3 – 4 min totalt Ring

Row w/scapula control
Single Leg RDL

ACTIVE BREAK 90 sec: Dynamic Hamstring Stretch

- In 60meter One arm Walking lunges

20 Burpees over box
40 Dumbell snatch

2 Ropeclimb

20 Burpees over box
40 Dumbell snatch

2 rope climb

20 Burpees over box
40 Dumbell snatch

2 Ropeclimb
meter

20 Devilspress
40 Step up

2 ropeclimb

20 Devilspress
40 Step up

2 ropeclimb

20 Devilspress
40 Step up

2 ropeclimb

- Out 60meter one arm walking lunges
 If finish early:  4 min. hold on to the bar, every brake you take 5 Pushups.

Each period
30 sec @ 87% MaxHR (Terskel)
60 sec @ 70% MaxHR (rolig)
30 sec @ 87% MaxHR (Terskel)
60 sec @ 70% MaxHR (rolig)
30 sec @ 87% MaxHR (Terskel)
90 sec @ 70% MaxHR (rolig)

2 min rest and change exercise (x5)

repeat periode with new exercise 5 times

15 Thrusters
10 Barburpees
5 TTB/TTR or Knee raise
1-3 Wallwalk/Handstand push ups.

-

Finisher EMOM
Burpees 5
GTO 5

Add  +1 rep every minute

-Row or run 600m
-80 Wallball
-80 Butterfly situps
-Row or Run 600m
-80 GTO
-80 JR
-Row or run 400m
-60 DBS
-60 Deadball Deadlift
-Row or Run 400 m
-60 Ball clean squat
-60 JR

-Row or run 600m
-40 DB Powerclean
-40  Step up
-Row or Run 600m
-40 KB/DB Pushpress
-40 JR
-Row or run 400m
-20 BP
-20 OHL
-Row or run 400m
-20 Push ups
-20 JR

10 min

4 Stk Front Squat
4 Pullups/Scapula pullups/Ring Pullups
6 Wallball
6 One arm kettelbell swing
8 KB/Plate rotation ab
8 Butterfly situps

2 min rest

TABATA
10 min

Cardio 2 x Tabata8 x 20 sec
(JR/ Run/ Ride/ Row)
1 min rest (switch exercise)
8 x 20 sec (JR/ Run/ Ride/ Row)

10 Min

4 Deadlift
4 Bar Burpees
6 Box Step up
6 Slam ball
8 Dead pushups
8 DB alternated shoulder press strict

2 min rest