Onsdag
A.
12 minutter for kvalitet
12 Kettlebell Turkish Situps (en eller to kettlebells) https://www.youtube.com/watch?v=RttCwCerCiM
6 Hanging Leg raises (strakte ben)
10 L-sit kicks https://www.youtube.com/watch?v=k3k06unD0t0
10 Arch Ups https://www.youtube.com/watch?v=dMirQ7T3adU
20m One armed farmer walk AHAP
B.
6 min Tabata:
Skift imellem:
Flutter Kicks
Atomic Situps eller abmat situps
Arch hold
Torsdag
A.
AMRAP 14
10 Clock Pres https://www.youtube.com/watch?v=UwXltuZtTsM
20 TRX Hip Abductions https://www.youtube.com/watch?v=q0lDUjCr_Lc
30 sec ab mat crunches https://www.youtube.com/watch?v=EeHZyCkUaCU
Tabata
Man skifter imellem de to øvelser hele tiden. 20 sek på, 10 sek pause. Man skal igennem alle øvelser 8 gange. Det er 8 minutter total.
1. Plank Pres https://www.youtube.com/watch?v=FshboQysHBg
2. Mountain ClimbersTabata https://www.youtube.com/watch?v=V8DkI2AmyGc
Søndag
A.
AMRAP 12
10 Bodysaw https://www.youtube.com/watch?v=bs2Gu6ZY8vM
10/side Bulgarian Split Squat https://www.youtube.com/watch?v=BnLkbAGE4b4
20 sec. Star Side Plank
10 Turkish situps med enten KBs eller DBs https://www.youtube.com/watch?v=RttCwCerCiM
3 Runder
45 sekunders arbejde/15 sekunders pause
1. Y Deltoid Fly https://www.youtube.com/watch?v=dqLTbjZAAQ8
2. TRX Overhead Squats https://www.youtube.com/watch?v=tVTMk3jV4nM
3. Hollow Body Hold / Hollow Rocks
