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Performed strength exercises in this workout.

Knee circles ·	10 reps
Hip circles ·	10 reps
Shoulder circles ·	10 reps
Elbow circles ·	10 reps
Neck circles ·	5 reps
Prone shoulder dislocates ·	10 reps
3D step & reach ·	6 reps
Squat to stand w rotation ·	6 reps
Front rack triplet ·	6 reps
Hanging scapular retractions ·	5 reps
Knäböj · Legs	2 x 40.0 kg
Knäböj · Legs	2 x 60.0 kg
Knäböj · Legs	2 x 80.0 kg
Knäböj · Legs	1 x 100.0 kg
Knäböj · Legs	2 x 95.0 kg
Good mornings · Legs	5 x 25.0 kg
Good mornings · Legs	5 x 25.0 kg
Good mornings · Legs	5 x 25.0 kg
Wrist warmup ·	5 reps
Hanging from bar · Other	60 seconds
Scapula pushups · Shoulders	15 reps
Kip swing · Other	25 reps
Ring support · Other	17 seconds
Kip swing · Other	25 reps
Ring support · Other	17 seconds
False grip hang f rings · Other	15 seconds
Dip support bottom · Other	5 seconds
False grip hang f rings · Other	15 seconds
Dip support bottom · Other	5 seconds

Block 1
Pull-ups i ringar · Back	4 x 67.0 kg	40x1
Handstående push-ups m hjälp · Shoulders	5 x 40.0 kg	Med benen på en bänk

Block 2
Pull-ups i ringar · Back	4 x 67.0 kg	40x1
Handstående push-ups m hjälp · Shoulders	5 x 40.0 kg	Med benen på en bänk

Block 3
Pull-ups i ringar · Back	4 x 67.0 kg	40x1
Handstående push-ups m hjälp · Shoulders	5 x 40.0 kg	Med benen på en bänk

Block 4
Pull-ups i ringar · Back	4 x 67.0 kg	40x1
Handstående push-ups m hjälp · Shoulders	5 x 40.0 kg	Med benen på en bänk

Block 5
Pull-ups i ringar · Back	4 x 67.0 kg	40x1
Handstående push-ups m hjälp · Shoulders	5 x 40.0 kg	Med benen på en bänk

Here are all the lap- and part times of this workout.

Select the equipment that you have access to or want to use in your workouts.