Strength & Conditioning!

Opvarmning:

3 runder af:
20 atomic sit ups
10 rygbøjninger
5 push ups


Strength:

Ben bag - 3 sek op/3 sek ned: 50 kg (10 reps x 5)
Dips: 4 reps x 5 sæt
Pulls ups: 4 reps x 5 sæt
DB rows: 8 reps each x 5 sæt @ 12 kg

Conditioning:
WOD - 6 runder af:
2 min. roning
20 DU's
10 Goblet squats @ 16 kg

Target burpess: 6 burpess every 30 sek. @ 4 min.

Finisher:

GHD sit ups: 50 reps

Russian Twist: 50 reps


Cykeltur: 7,5 km