Mandag 11. desember 3 runder av: 10 nøytrale pullups 10 frontbøy @ 40kg 10 push press @ 40kg 10+10 utfall @ 40kg 10 foroverlente ro 10 strakmark @ 40kg 10 hengende beinhev
Tirsdag 12. desember A1) 3 x 12+12 DB snatch @ 20kg A2) 3 x 15 chins B1) 3 x 20 walking lunges @ 2x20kg B2) 3 x 12 pushups to ball knee tucks C1) 3 x 15+15 single leg ball leg curl C2) 3 x 15+15 unilateral jacks D1) 2 x legcurl dropset
Onsdag 13. desember 25+25 KB snatch @ 16kg 50 goblet squats @ 16kg 25+25 KB clean & press @ 16kg 50 deck squats @ 16kg 25+25 ettbeins RDLs @ 16kg 50 russian twists @ 16kg 25+25 enarms ro @ 16kg 50 KB swings @ 16kg 25+25 ettbeins hofteløft @ 16kg 50 RDLs @ 16kg 25+25 utfall bakover @ 16kg 50 KB sit ups @ 16kg
Torsdag 14. desember 3 runder av: 20 knebøy @ 70kg 10 push press @ 50kg 20 alternerende utfall bakover @ 60kg 10 chins
Fredag 15. desember Treningsfri
Lørdag 16. desember 10km løping
Søndag 17. desember A1) 4 x 20 knebøy @ 60kg B1) 4 x 20 alternerende utfall bakover @ 60kg C1) 4 x 20 hofteløft m/miniband @ 60kg
![IMG_6297](https://static.wixstatic.com/media/094ab3_85b5c25510514786bd4a27e2e42d4b4b~mv2.jpg/v1/fill/w_135,h_240,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/094ab3_85b5c25510514786bd4a27e2e42d4b4b~mv2.jpg)