A.

Var 90s i 30 minuter – 5 set
Station 1 – 20 Double-Unders + 10 Deadlifts 100/70
Station 2 – 15/10cal Rodd
Station 3 – 12 Burpee Box Jump-Overs 60/50cm
Station 4 – 60s max antal 25m Sprinter

Skala
DUs: 30 Singel-Unders
Deadlifts: 70/50kg, 50/35kg
Rodd & BBJO: max 60s arbete

B.

10min Stretching

Minst 5 stycken olika övningar – Valda av coachen och klassen