Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

5 No TNG Deadlift @ca. 70% 1RM (try using hook grip, not mixed grip) + 10-16 SeeSaw Presses (AHAFA)

B. Intervals, 90 sec on : 30 sec off x 7 sets @80-90% effort (in teams of two, start w. 30 sec between)

30 sec Row + 30 sec High Knee raises w. AtlasBall in Front rack ;AHAFA + 30 sec Walking lunges with or without weight

Þrek101

Metcon (No Measure)

A. E3M x 4 sets

8-10 Double KB Deadlift ;AHAFA+ 16-20 BW Cossack Squat + 20-30 sec V-up Hold

B. Alt EMOM x 16 min

B1. 6-8/6-8 Single arm KB C&J @comfortable weight

B2. ca. 40 sec AirBike

B3. 16-20 Alt Step-ups (you can use weight)

B4. 8-12 Burpees

Athugasemdir

athugasemdir