Dagens program til din træning
8 x Bear rolls
8 x Cossack squat
8 x Shoulder extension crab position
5 x Push ups in different positions (start wide and go into a close position)
8 x Squat to stand
8 x Scapula push ups
A) Close grip Bench press & Elevated ring rows
b) Back Squat
EMOM 7
5 x Back Squat
Comment: Do some warm up sets and find a weight with RIR 4-5 before you start the EMOM. Should be around 65 % of your 1 RM.
Row intervals
1 km row - steady pace
Rest 2 min
12 x 30 sec row(hard pace)/30 sec rest
Rest 2 min
1 km row - steady pace
Comment: Start with a 1 km row at a steady pace. Then do 12 sets of: 30 sec sprint/hard pace and rest 30 sec. Afterward one more time with a 1 km row at a steady pace.
Comment: Do either ring rows or elevated ring rows