Tidlig søndagstræning!

Opvarmning: 

20 min. jog på løbebåndet

3 runder af:
10 toes to bar
10 rygbøjninger
10 airsquats


Styrke: 

Ben bag: 65 kg (5 reps) - 85 kg (4 reps) - 95 kg (4 reps) - 105 kg (3 reps) - 115 kg (3 reps)

Stødhiv: 65 kg (4 reps) - 85 kg (4 reps) - 100 kg (3 reps x 3)


Ro intervaller:

600m - 300m - 150m (40 sec. rest b/t)

2 min. rest

400m - 200m - 100m (40 sec. rest b/t)

2 min. rest

200m - 100m - 50m (40 sec. rest b/t)

2 min. rest

400m - 200m - 100m (40 sec. rest b/t)

2 min. rest

600m - 300m - 150m (40 sec. rest b/t)

Time: 28 min. 54 sek.


Finisher:

Weighted sit ups: 50 reps @ 5 kg