Why not give Lindami some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Thoracic rotation + arm circle, sidelying ·	6 reps
Mobility - Thoracic rotation + arm circle, sidelying ·	6 reps
Mobility - Crab hold, up and down ·	4 reps
Scapular pushups · Shoulders	6 reps
Mobility: Overhead mobility, elbows on bench ·	8 reps
Pull aparts - Resistance band · Shoulders	10 reps
Deadbug · Abs	10 reps
Mobility - Thoracic rotation + arm circle, sidelying ·	6 reps
Mobility - Thoracic rotation + arm circle, sidelying ·	6 reps
Mobility - Crab hold, up and down ·	4 reps
Scapular pushups · Shoulders	6 reps
Mobility: Overhead mobility, elbows on bench ·	8 reps
Pull aparts - Resistance band · Shoulders	10 reps
Deadbug · Abs	10 reps
Lat pulldown - Cable · Back	12 x 27.5 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Lat pulldown - Cable · Back	12 x 27.5 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Lat pulldown - Cable · Back	12 x 27.5 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Shoulder press, one arm - dumbbell · Shoulders	10 x 10.0 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 7.5 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 7.5 kg
Reverse flyes on bench - Dumbbells · Shoulders	10 x 5.0 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 7.5 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 7.5 kg
Reverse flyes on bench - Dumbbells · Shoulders	10 x 5.0 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 10.0 kg
Wood chop, kneeling - Cable/Resistance band · Abs	10 x 10.0 kg
Reverse flyes on bench - Dumbbells · Shoulders	10 x 5.0 kg
Pullup hold, static - Bar · Back	15 seconds
Farmers carry, front rack - Kettlebells · Abs, Back	20 x 8.0 kg
Sideplank on elbow · Abs	20 seconds
Sideplank on elbow · Abs	20 seconds
Pullup hold, static - Bar · Back	15 seconds
Farmers carry, front rack - Kettlebells · Abs, Back	20 x 12.0 kg
Sideplank on elbow · Abs	20 seconds
Sideplank on elbow · Abs	20 seconds
Pullup hold, static - Bar · Back	15 seconds
Farmers carry, front rack - Kettlebells · Abs, Back	20 x 16.0 kg
Sideplank on elbow · Abs	20 seconds
Sideplank on elbow · Abs	20 seconds

Block 1 perform_lap_for 4 min Så långt du hinner på stegen på 4 min.
Lateral raises /flyes - dumbbells · Shoulders	10 reps
Pushup · Chest	10 reps
Lateral raises /flyes - dumbbells · Shoulders	9 reps
Pushup · Chest	9 reps
Lateral raises /flyes - dumbbells · Shoulders	8 reps
Pushup · Chest	8 reps