Uppv. Shuttleruns, Scap.pushups, bandpulls
Teknik. Russian dips
A 3 rounds of:
A1  1-5 rep of each exercise:
Bottom half leglifts
Leg ext (single or double) from tuck
Strict leglift as high as possible
5-10s L-sit alt. Tucksit hang
A2 1-5 rep of each exercise:
Chickenwings 90 ° on boxes
Russiandips on boxes
Dips on boxes
vila som behövs mellan komplex och set.
B 4 rounds for time of:
200m run
25 Abmat situps
20 Russian twist KB (utmanande)
15m Single arm KB Frontrack walking lunges (7,5m Right +  Left)