Weakness/ Strength Warmup

Skill/Weakness

15 min Work 45/15

1. Handstand Shoulder taps

   1. Box 90 Shoulder taps 

   2. Plank Shoulder taps

2. Aktiv hold on bar straight legs or 90 knees 

   1. Hollow hold in bar. 

   2. Hollow hold on floor

3. OA Shoulder Press Seated

   1. Standing

   2. Knee seated

4. Weighted one Legged squat on box with stop 3 sec

   1. without weight

   2. less dept

5. Pullups/Scapula Pullups 3 sec stop in top

   1. Protraksjon/retraksjon i pushups stilling

   2. Protraksjon/retraksjon to box or wall

3 x 6 min AMRAP 2 min rest

6 Min
5 slamball
5 Burpees over D ball
5 cal (Run, Ski or Bike) 

6 Min 
8 TTR
8 Loaded Box step up 
8 Renegade row

6 min
10 Medball Thruster
10 Medball Russian Twist 
10 DU 20 SU