Bike Erg progression 2 rounds of:
6 x 90 sec work, 30 sec rest @ RPE 5-6/10
3min rest mellom runder
WOD:
PartnerAMRAP 30 min
60 Cal Erg
30 Pull-ups
60 Front Squats, @ 50/35kg (110/75 lbs)
30 Push-ups
60 Push Jerk, @ 50/35kg (110/75 lbs)
Post WOD:
Static Circle 5x 20sek on/10 sek off:
Hollow Hold
2x 20sek on/10 sek off:
Side Plank Left SIde
2x 20sek on/10 sek off:
Side Plank Right SIde
3x 20sek on/10 sek off:
Superman Hoid
