Onsdage
A.
Warmup 8 min
10+10 Banded low to high woodchop LINK
10+10 Half Kneeling Pallof Press LINK
10 Abmat Crunches Tempo: 3030
10 Arch Ups
B.
AMRAP 15
5-8 Barbell Rollouts LINK
10 Floor Wipers (10 til hver side) LINK
10+10 Hanging Oblique Raises LINK
30 Sec Star Side Plank til hver side
Torsdag
A.
Warmup 8 min
10+10 Oak Tree Stepouts LINK
20 Bicycle Situps
10 Arch Ups
5 Walkouts med 2 sec hold
B.
AMRAP 15
20 kettlebell dead bug LINK
10 L-sit Kicks LINK
10-15 Rower Hamstring Curls LINK
4 Double Turkish Getups LINK
Søndag
A.
Warmup 8 min
15+15 sec Quadruped Single Arm Plank LINK
10+10 Dumbell Star Plank Rotations LINK
8+8 TRX Half Kneeling Roll Outs LINK
B.
AMRAP 15
10 TRX Runners LINK
10 TRX Hinges LINK
10 TRX Mountain Climbers LINK
10 Dual DB Leg Raises LINK
10+10 Tall Kneeling Kettlebell Windmills (Bottom op hvis du kan) LINK
