A:-
B:
3rfq:
10 Hinge rows
5 Natural leg extensions
10 blocked push ups
6 leg extensions in bottom of pistol/vardera ben
+
Every 90 sec for 9minutes(3set)
1: Max set of unbroken MU
alt. 5 Assisted ring muscle ups
Från tår, sittandes eller med gummiband. Använd false grip
2: 10 alternating pistols/lunges
+
Every 90 sec for 9minutes (3set)
1: Ring Dips/Push ups
2: Strict chin ups/Ring rows
+
Every 90 sec for 9minutes (3set)
1: 20 reverse snow angels
2: 30m KB bottom up walk/each arm
C:
3 rounds, not for time:
30 sec hollow hold
30 Sec Arch hold
30 sec Forward lean in push up position
10 Straight leg lifts over medball from support in paraletts