La Santa @ Day 3!

Formiddag:

Opvarmning:

2000m roning

3 runder af:

10 toes to bar

10 air squats

10 push ups

BB:

Pushpress: 35 kg (6 reps) - 40 kg (6 reps) - 45 kg (6 reps) - 50 kg (6 reps) - 55 kg (4 reps x 2) - 60 kg (4 reps x 2) - 65 kg (4 reps)

Nakkestem: 20 kg (8 reps) - 25 kg (8 reps) - 27,5 kg (8 reps) - 30 kg (8 reps) - 25 kg (15 reps) - 25 kg (14 reps)

Finisher:

Barbell complex - 3 runder af:

10 biceps curls @ 20 kg

10 up right row @ 20 kg

10 bench dips

/// B R E A K ///

Eftermiddagstræning med Pia:

Opvarmning:

3 km jog rundt om La Santa

WOD #1 - 5 runder af:

10 box jumps

10 alternating pistols

10 sit ups

WOD #2 - 10 runder af:

40m løb

10 alternating KB snatch @ 16 kg

10 burpees

Finisher - ab attack:

40 V-ups

40 russian twist

40 vifte

40 sit ups