Why not give daniella7812@live.se some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Scorpion ·	8 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Windmill ·	6 reps
Scapular pullups · Shoulders	8 reps
Mobility - Scorpion ·	8 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Windmill ·	6 reps
Mobility - Windmill ·	6 reps
Scapular pullups · Shoulders	8 reps
Pullup on box - Bar · Back, Biceps	4 reps
Dips, banded - Resistance band · Triceps	4 reps
Pullup on box - Bar · Back, Biceps	4 reps
Dips, banded - Resistance band · Triceps	4 reps
Pullup on box - Bar · Back, Biceps	4 reps
Dips, banded - Resistance band · Triceps	4 reps

Block 1 perform_this_lap 4 x 1 min Every 90 sec, inte varje minut (går ej att skriva i Twiik). 3-4 set.
Strict press - Barbell · Shoulders	5 reps
Push press - Barbell · Shoulders	5 reps

Lat pulldown, kneeling · Back	12 x 55.0 kg
Skull crusher - Dumbbell · Triceps	12 x 14.0 kg
Reversed crunch, banded · Abs	12 reps
Lat pulldown, kneeling · Back	12 x 55.0 kg
Skull crusher - Dumbbell · Triceps	12 x 14.0 kg
Reversed crunch, banded · Abs	10 reps
Lat pulldown, kneeling · Back	12 x 55.0 kg
Skull crusher - Dumbbell · Triceps	12 x 14.0 kg
Reversed crunch, banded · Abs	12 reps
Static pullup hold - Bar · Back	15 seconds
Ring support hold · Abs	10 seconds
Reverse flyes on bench - Dumbbells · Shoulders	10 reps
Static pullup hold - Bar · Back	15 seconds
Ring support hold · Abs	10 seconds
Reverse flyes on bench - Dumbbells · Shoulders	10 reps
Static pullup hold - Bar · Back	15 seconds
Ring support hold · Abs	10 seconds