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Fredag 31 januari

Strength

1,5 min Cardio
(DU, Run, Row, AB)

2 Rounds of
8 Air Squats
8 Dynamic Squats
8 Squat Rotations
8 Cossack Squats
8 Pigeon
30/30 sec Knight Stretch

Leg Gear Warm Up
2 Rounds of
8 Straight Leg Deadlifts
4/4 Front Rack Lunges
8 Front Squats
8 Back Squats


Front Squat

EMOM 5
1. 5 reps at 30%
2. 5 reps at 50%
3. 3 reps at 65%
4. 3 reps at 75%
5. 1 rep at 83%




Every 3:30 min x 4
1. 1 rep at 90%
2. 1 rep at 100%
3-4: find your 1 RM

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