Författare: Mats Backlund

Warmup

3 rounds:
5 single arm dumbbell thrusters
6 supermans
10 deep squat with thoracic rotations

Condition

For time
2 rounds
20 kettlebell swings
20 wall balls
Rest 1,5 min
2 rounds
15 kettlebell swings
30 air squats
2 rounds
15 kettlebell swings
15 wall balls
15 air squats
Recommended weights
Swings M 32 kg / W 20 kg
Wall balls M 10 kg / W 7 kg

Cardio

4 sets of 2 min rope jump
Rest 1 min between sets