Opvarmning:
2000m roning
3 runder af:
10 toes to bar
10 air squats
5 push ups
BB pump & Styrke:
Ben bag: 65 kg (5 reps) - 85 kg (5 reps) - 95 kg (5 reps) - 100 kg (5 reps x 4)
A. RAR: 75 kg (8 reps x 4)
B. Jumping squats: 20 reps x 4 sæt
A. DB biceps curls: 10 kg (10 reps x 4)
B. Lying DB french pres: 7 kg (12 reps x 4)
Intervaller - 5 runder af:
1 min. airDyne
1 min. rest
1 min. roning
1 min. rest
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