Squats, hopp, drag, pushar, mer hopp..och en j-kla massa core...
Q King Kong
40-20 x 2/station
kb dbl - clean, squat, lunge, lunge
TRX s.leg benchjumps
ball s.leg hamstrings
db split snatch
kb renegade row
bosu pushup plank alt
sprawl s.hand
bosu jump-pulls
sit-thru 2 + boxjumps
dbl bridge floor press
kb half8's
180 jumps + closegrip pushup
tabata:
- swings // 4x4 turns animal
- kb alt flow swings // med ball slams
ABSolution x 2:
Pull- core l/r+ up/down 210
Legs-toes up (controlled) 10
Bosu 8-8-16
X-leg rev crunches 20
Susp.band twist 210
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