Onsdag 30. september

Gymnastic Technique & Strength EMOM II (4 Rounds for reps)

EMOM @ 16 min // 45 sec ON / 15 sec OFF

HSH, freestanding
DU Crossovers
Ball-Ups
Pistol Squats

Fitness:

Headstand / HSH towards wall
Single crossovers
Strict knee raises
Pistol squats with support

Tabata Interval, Row, Jumps and WB (3 Rounds for reps)

1: Cal Row, 8 x 20/10 sec

2: BJO, 24/20», 8 x 20/10 sec

3: WB, 9/6 kg

Fitness:

box step-overs, 24/20»

WB 6/4 kg

Score: Total score from all the three movements! WB, 6+6+6+6+6+6+5+5=40

All 8 rounds for each movement will be completed before next movement.

ROW: Totalt Cal in the end of the 8 intervals and the monitor counts up, do not reset between intervals.