• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

For time:
100 back squat 75/55kg
50 bar over burpees
500 m row.

AMRAP 45 (or 60):
400 m run
8 burpees to bar (no pushup)
20 hollow rocks
12 box jump overs
6 alternating hanging hip touch on rings

Row 6k

4 RFT

10 walking goblet lunges 20 kg kettlebell
10 Push-ups
10 front squat 35 kg.
10 sit-ups

TIME-CAP 15 min

Ikke som sådan for vægt, men bare general styrke træning.

Työntö niskasta 5x3@75%

Vapu 5x2@75%, 5x2@75%

Dippikyykky 3x5@85% (ty)

4 kierrosta
10 leukaa
15 kb swing 28/20kg

Weighted Dips 15-15-15-15-15 reps

Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes Can Break Up Time Totals However They See Fit.

7 rft

15 wall ball 9/6
12 box jumps
10 Db Snatches Alt 22,5/15