Mobility 20 min

In 12 min, 2 rounds:

10 Jefferson Curls w/ KB on box

1 min Lizard Pose right

1 min Lizard Pose left

20 PVC Hamstring pulses

1 min Pigeon Pose on Box right

1 min Pigeon Pose on Box left

EMOM 9 (3 rounds)

Prone Angel + Y + W

L-Sit against wall

PVC Front rack/Lat stretch on box

Core and shoulder pump 24 min

3 min on – 1 min off x 6

Alternate between:

20 Russian Twist

20 Leg lift over plate

20 Plate Sit Ups

20 Flutter Kicks

20 + 20 m Waiters Carry

20 Banded Face Pulls

20 Banded Pull Down

20 Banded Pull ApartKe det går