Torsdag 9 Augusti

Min. 0-10 Warm up
Min. 10-15 Prepare stations/Breif

*Teams of 2.

Work 2 min. Rest 1 min.
Collect reps

Station
1. Slamball on box 50/80 kg height 100/110 cm. (Both athletes work together)
2. Burpee target
3. Double unders
4. C2B Pull ups
5. Alternating Pistols 12/16
6. Dumbell alt. snatch 20/25
7. Wallclimbs
8. KB Swing. 5 Swing/25 m sprint.
9. Box Walkovers 50 cm. 24/32


In this workout you focus on speed and quick switch of athlete. Tap each other every switch. No Rep each other strictly and keep god form.
(Advance use their 5/10 kg west and a heavy rope on DU.s and a 120 cm box for station 1.)

* If youre single work 1 min. Rest 1. Min.