Dagens program til din træning
20 sec Pigeon stretch (each leg)
8 x Bear rolls
8-10 x Cal Row
8 x Lunges
6 x Ground to overhead with a plate
4 x Burpees to plate (Jump to plate)
50 cal Row + 60 cal Bike (one on the rower and one on the bike. Switch as you like)
16 Sync Knee raises/knees to elbows/T2B
32 Deadlift / while the other person hold the barbell in farmer hold @40/60 Intermediate: 55/80 RX: 70/100
16 Burpee wall ball
32 DBL DB shoulder to overhead / while the other person holds DB’s in front rack @2x10/15 Intermediate: 2x15/22,5 RX: 2x17,5/25
50 cal Row + 60 cal Bike (one on the rower and one on the bike. Switch as you like)
25 cal Row + 30 cal Bike
16 Knee raises/knees to elbows/T2B
16 Deadlift @40/60 Intermediate: 55/80 RX: 70/100
16 Wall ball + down up
16 DBL DB shoulder to overhead @2x10/15 Intermediate: 2x15/22,5 RX: 2x17,5/25
25 cal Row + 30 cal Bike
Comment: Wall ball down up = Do a wall ball shot and then down to a down up by jumping down to a plank with your hands on the wall ball. Jump up again back to a wall ball shot.
Comment: 16 burpee wall ball (total) = both persons do 8 wall balls and 8 burpees. Be careful with this exercise and slow down in the wall ball to be sure your partner is ready to receive the wall ball.