Ro intervaller + let styrke!

Opvarmning:

1200m jog

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


Strength:

Chin ups: 1 rep x 10 sæt

GHD sit ups: 60 reps @ 5 kg

DB skulder pres: 8 kg (8 reps) - 12 kg (8 reps x 4)

Vifte: 80 reps


Conditioning:

Ro intervaller - 10 runder af:

200m roning

10 KB swings @ 16 kg

*1 min. til 10 swings + rest


Finisher:

1200m jog