Fredag 10 Augusti

Min. 0-10 Warm up

Min. 10-20 Mobility

Min. 20-41
Strict & Static

Every station for 120 seconds.
Hold 20 sec. Rest 20 sec
Rest 1 min. Between stations.

A/. Handstand hold

B/. L-sit hold

C/. Pull up hold

D/. Pistols hold

E/. DL/KB hold 24/32

F/. Active hang on bar alt hand.

G/. Push up hold

Min. 45-55
AMRAP 10 Min.

Run 200 m
8 Complex Pull up/ T2B
8 Prisoners get ups

Advance:
Use sandbag 30 kg on run.
Use wight west 5/10 on pull up hold.
Use 60/70 kg barbell on DL hold.