In pairs for time (40 min cap)5km row5m bike Swap however desired every time you swap on a rower 20… Read more Saturday 19.12.20

A. 3 rounds20 sec jumping bulgarian split squats left10 sec rest20 sec jumping bulgarian split squats left10 sec rest20 sec… Read more Friday 18.12.20

A. Every 5 min for 30 min (6 sets)1 min max cal bike Goal is to get your bodyweight in… Read more Wednesday 16.12.20

Warm up2 rounds60 sec squat hold30 sec jump squat30 sec hang A. In 12 min work up to heavy front… Read more Tuesday 15.12.20

A. 12 min emom1st 10 x side box step overs2nd 10 x arch to hollow on bar3rd 6 x single… Read more Monday 14.12.20

In pairss complete 10 rounds each5 pull ups10 wall balls200m run

A. 3 rounds for quality2 x lenghts single leg broad jumps2 x lenghts oh lunges (swap hands half way)30 sec… Read more Friday 11.12.20

A. Nose breath warm up B. In 20 minBike cal from last week In 20 minRow cal from last week… Read more Wednesday 09.12.20

A. StrengthEvery 5 min for 15 min3 tempo front squats 32×130 sec rest5 back squats30 x banded pull aparts These… Read more Tuesday 08.12.20