PJ.com 200108 (blev avbruten och borta på larm i 45min mellan 20 och 15 repparen i core)
Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders (kan inte)

3 rounds:
• 3 Burpee Pull-ups
• 10 Jumping Jacks

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
10-8-6-4-2 reps: kv/40-2.5/47.5-5/55-7.5/65-10/70
• Strict Pull-up
• Bench Press (75kg)

Increase weight to finish heavy.

Core
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups Abmat situps 10kg

Conditioning
10 min AMRAP: 6varv + 10reps (94reps)
• 2 Dumbbell Power Snatch (22.5kg) 20kg
• 2 Burpee Box Jump Overs (60cm)
• 4 Dumbbell Power Snatch
• 4 Burpee Box Jump Overs
• 6 Dumbbell Power Snatch
• 6 Burpee Box Jump Overs
… continue pattern until time is up.