Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 4 sets of:

10 Box Squat (low or high bar) ;AHAFA

*Goal is to squat under 90° angle

B. E4M x 5 sets @your best technical effort:

15/12 Cal Row

12 Weighted alt Box Step-ups ca. 50cm box ;AHAFA

24 Alt High knee raises w. AtlasBall in FrontRack ;AHAFA

Þrek101

Metcon (No Measure)

2 min On – 1 min Off x 3 of each:

1.

1x Heavyish KB (do 1 rep of each then 2 reps of each and so on)

Strict Squat Clean L

Strict Squat Clean R

Swing

2.

4/4 DB Hang Clean+Jerk

5 T2B

3.

10 Bent Over Shoulder Fly

10 Bent Over Row

10 Thrusters

(all done with 2x light Plate)

4.

5/5 Side Plank Crunches

5/5 Climber Taps

5/5 Dead Bug

Athugasemdir

athugasemdir