3 Rounds
10 Biceps KB crush grip curl
10/10 Seated bent press
40 Banded triceps press
Rest 90 sek
5 Rounds=5 min
12 sec push press 35/25
48 sec Behind neck slow strict press PVC-pipe
3 Rounds
10 Deficit romanian deadlift
10/10 Bulgarian Split Squat
8-12 Banded reverse nordic curls
Rest 90 sec
3 Rounds
8/8 Single arm DB turkish situps
60 sec Low squat hold
8/8 Seated psoas marsch w paus