Mandag 10. september
3 runder av:
20 knebøy @ 70kg
10 push press @ 50kg
20 alternerende utfall bakover @ 60kg
10 pullups
Tirsdag 11. september
A1) 3 x 12 sumomarkløft @ 100kg
B1) 3 x 12 nøytrale pullups
C1) 3 x 8+8 utfall bakover fra step @ 50kg
D1) 3 x 12 dips
E1) 3 x 30 mini band glute bridges
Onsdag 12. september
Treningsfri
Torsdag 13. september
4 x 4 min intervaller @ 15km/t
Fredag 14. september
3 x 10 knebøy @ 90kg
4 runder av:
12 GTOH @ 43kg
12 burpee bar overs
12 gående utfall @ 2x16kg
12 GHD situps
12 KB swings @ 24kg
12 kipping pullups
Lørdag 15. september
5km løp
Søndag 16. september
50 box jumps
50 kipping pullups
50 KB swings @ 20kg
50 gående utfall @ 2x10kg
50 knees to elbows
50 push press @ 20kg
50 GHD back extensions
50 wall balls @ 20lbs
50 burpees
50 double unders
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