Warm up programme
- Jumping Jacks,
- push up,
- flap Jacks,
- air-squat,
- Frog jump,
- atomic situp
- Burpess
Superset 2rounds
20 reps of Wall runs
20 reps DB-Goodmornings
20 reps Sidesteps (3 step on each side of the coin)
25 KB-Swing
Superset 3rounds
12 reps BB-Back-squat
6 Pull ups
9 Push ups
Superset 3rounds
10 DB-single leg romaian deadlift (RDL)
10 DB-thrusters
15 V-sit ups
Finisher
50 air squat
Uge 2
10 seconds:
Two feet side to side, front and back, ali shuffle, quick touches, single leg backfront, side and side
Explode 1
Clapping push up: 10 x 3
Lying handcuff 10 x 3
Pull up 10 x 3
Explode 2
Bench press: 12 x 3 med 55% af 1RM. Fokus på speed.
Explode 3
Plyo push up 10 x 3
Dumbbelss rows 5 x 3
Standing dumbell press 5 x3
Finisher 10 set af 5 burpess og 10 push ups
