Every 4 min for 8 min (2 sets)

10 sec front level
10 alternating v-ups
10 Push ups to open up (Hollow body position)
ASAP Dead hang to L-sit (ASAP=As many as possible)

10+10 Side up (side jackknife) https://www.youtube.com/watch?v=eLUSfdbxvF

20 sec Flutter kicks https://www.youtube.com/watch?v=ANVdMDaYRts

Knyta händerna bakom rygg, använd gummiband

1 Diamond push up https://www.youtube.com/watch?v=J0DnG1_S92I


Every 4 min for 6 rounds 24 min)

5 Dumbbell thrusters 2×22,5/15kg
5 Pull ups
5 Toes to bars
4x4m 1 hand DB overhead walking lunges

Every round is for time
Place all athletes with their dumbbells under their pullup rack.
Walk between the rig and the windows

4 rounds at morning and lunch

L1: Chest to bars, reps 6-9-12
L2: RX
L3: 15/10kg, jumping pull ups, hanging knee raises.
L4: Goblet squat, jumping pull ups, abmat sit ups, front rack lunges