Lørdag:
Stem i DB: 15 kg (8 reps x 4)
Råtræk/Trækbalance: 25 kg (2+2 reps x 3) - 35 kg (2+2 reps x 2) - 40 kg (2+2 reps x 2) - 45 kg (2+2 reps x 4)
Frivend/OP: 35 kg (2+2 reps x 2) - 45 kg (2+2 reps) - 50 kg (2+2 reps) - 55 kg (2+2 reps) - 60 kg (2+2 reps x 3)
Slow TH: 35 kg (4 reps x 4)
Ben foran: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps x 4)
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Søndag:
1: 12 kcal roning
2: 10 KB thrusters @ 12 kg + 5 burpees
Bulgarian split squats:
10 reps @ 28 kg
10 reps @ 20 kg
10 reps @ 12 kg
10 reps @ BW
Bent over row: 25 kg (10 reps) - 35 kg (10 reps) - 40 kg (10 reps x 4)
Assault bike intervals - You Go I Go:
20 sek. ON
10 sek. OFF
Ab-attack:
20 sek. Planke
10 sek. Rest
20 sek. Hollow hold
10 sek. Rest
X 5
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