Front squats + Sprints!

Opvarmning:

1200m jog

3 runder af:
20 atomic sit ups
10 rygbøjninger
10 airsquats


Strength:

Ben foran: 65 kg (5 reps) - 85 kg (5 reps) - 95 kg (5 reps) - 100 kg (4 reps x 3)

GM: 35 kg (10 reps x 5)

GHD sit ups: 2,5 kg (10 reps x 4)

Vifte: 10 reps each x 4 sæt

Ben foran: 55 kg (8 reps) - 75 kg (8 reps) - 80 kg (8 reps) - 85 kg (8 reps)


Conditioning:

WOD - 5 runder af:

15 air squats
15 alternating pistols
15 KB swings @ 12 kg


Sprint intervaller med Kyle:

Sprint intervaller: 40m every 90 sec. x 10 runder

Finisher:

Russian twist: 60 reps @ 12 kg

V-ups: 60 reps

800m jog

Cykeltur: 7,5 km x 2