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Söndag 2 februari
Teens
1,5 min Cardio
(DU, Run, Row, AB)
2 Rounds of
8 Banded Pull Aparts
30/30 sec Rack Lat Stretch
8 Dynamic Squats
8 Squat Rotations
2 The Worm
Gear Warm Up
2 Rounds of
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Strict Presses
Every 2.30 min x 5
4 Tempo Back Squats (3 sec down) +
6-8 Strict Presses
EMOM 16
1. 1-3 Rope Climbs (scale: Rope Pulls eller 10 Ring Rows)
2. 7/7 DB Rows
3. 30-40 sec Plank Hold / Hollow Hold
4. 10-12 Banded Face Pulls
AMRAP 14
10 Deadlifts
8 Shoulder to Overhead
200m Run / 250m Row
RX: 50/35kg
I:40/27.5kg
S: 30/20kg
S-: Empty Bar / Light Weights
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