Opvarmning:
1200m jog
3 runder af:
20 atomic sit ups
10 rygbøjninger
10 airsquats
Trækben/sots press: 15 kg (3+3 reps x 3)
Strength:
Trækbalance: 15 kg (5 reps) - 25 kg (5 reps) - 35 kg (5 reps x 3)
Stødhiv: 35 kg (6 reps) - 45 kg (6 reps) - 55 kg (6 reps x 2) - 60 kg (6 reps x 2)
Ben foran (vend greb): 35 kg (5 reps) - 45 kg (5 reps) - 55 kg (5 reps x 2) - 60 kg (5 reps x 2)
Negative chin ups: 3 reps x 4 sæt
GHD sit ups: 5 kg (12 reps x 4)
Finisher:
1200m jog
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