1 x 800m Easy Row, 1min rest,
2 x 400m Fast Row, 1min rest between efforts,

1 x 600m Easy Row, 1min rest,
2 x 300m Fast Row, 1min rest between efforts,

1 x 400m Easy Row, 1min rest,
2 x 200m Fast Row, 1min rest between efforts,

1 x 200m Easy Row, 1min rest,
2 x 100m Fast Row, 1min rest between efforts.
Total: 4000m

Logga Total tid det tog!

4 RFT (Rounds for time):
15 Band Pull apart (Slow for Quality)
15 Dumbell Thrusters
30 (15/15) Plank Side steps

Movements:
Band pull apart underhand

Dumbell Thrusters

Plank Side steps

50-40-30-20-10
Walking lunges
Plank side steps from push up position

5x5 Back squats
Max ring rows to failure

5 rounds SUUUPER FAST:
5 Burpees
5 Jumping Jacks

Movements:
Jumping Jacks -

4 Rounds For Time:
40 Kettlebell Swings 8-12kg
10/leg Alternating reverse lunges (4-10kg)
10/leg High step-ups

Movements:
Kettlebell Swing -

Alternating reverse lunges - (Hantlarna håller du på sidan)

High Step ups -

Score: Time

5 Rounds For Time:
20 Dumbell thrusters (2-6kg)
10/side Renegade rows (2-6kg)
20 Bench dips
20 Cal row (Motstånd 8)

Movements:
Dumbell Thrusters -

Dumbell Renegade rows -

Bench Dips -

Row -

6 Rounds For Time
400m Run
1 length Farmers Carry (15-20kg per side, DB or KB)
20 GHD Hip Extensions
1 Length Farmers Carry (15-20kg per side, DB or KB)

Beskrivning: Farmers Carry startar precis där löpbanden är så du i princip bara går av bandet och sen kör. det går hela vägen till andra sidan av lokalen så långt du kan gå och det är "1 Length", se bild nedan från din video du skicka från gymmet.

Movements:
Farmers Carry -

GHD Hip Extensition -

AMRAP in 15 min:
Row (Distance)

Rule: Every time you complete 500m row do 15 Squat Jumps!

Score: Squat Jumps (+ Total distance in comments)

Movements:
Squat Jumps -

Row -

10-10-5-5-3-10 Back Squat
Push-up to failure (Watch Vid and practice that technique)
Ring Row to Failure

Beskrivning: Ju lägre repetitioner i Back Squat desto högre är vikten!

Movements:
Back Squat -

Push-up -

Ring Row -