Kb komplex, boxjumps, animal, hopprep, TRX, bodyweight, bosu, dragmaskin, kb, med.ball, stång, bosu och löpning.. Lite blandat mao. ;-)
Q WarBone
3 rounds/set, 30/10
KB dbl complex - jerks, squats, swings, round the world
Animal- frontkick, apewalk, beast
Boxjumps low w ball 10
Bosu jumppulls 215
Snatch s.leg lunge 210
jumpropes 50
----- kb bridgepress+pullups
TRX s.leg jump bench 210
Kb decksquat+ halo 10
TF glide pushups 10
Kb dragon press 210
----- kb alt floorpress+pullups
V-pullup bar 20
Kb Scorpion pushup 10
Kb flowswing 20
Long ballslams 10
ABS:
BB Hippress bench 15
Pull-twister up/down 410
medball twist.throw 215
bosu 8-8 16
Tab sprints
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