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Styrkeövningar utförda under passet.

Mobility - 90,90 ·	8 repetitioner
Mobility - Scorpion ·	6 repetitioner
Mobility - Kneeling straight leg hip abduction ·	5 repetitioner
Mobility - Kneeling straight leg hip abduction ·	5 repetitioner
External rotations in abduction - Gummiband · Axlar	8 repetitioner
Mobility - 90,90 ·	8 repetitioner
Mobility - Scorpion ·	6 repetitioner
Mobility - Kneeling straight leg hip abduction ·	5 repetitioner
Mobility - Kneeling straight leg hip abduction ·	5 repetitioner
External rotations in abduction - Gummiband · Axlar	8 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Bench press - Barbell · Bröst	5 x 30.0 kg
Pallof press and step out - Cable · Mage	6 repetitioner
Pallof press and step out - Cable · Mage	6 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Bench press - Barbell · Bröst	4 x 35.0 kg
Pallof press and step out - Cable · Mage	6 repetitioner
Pallof press and step out - Cable · Mage	6 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Bench press - Barbell · Bröst	4 x 40.0 kg
Pallof press and step out - Cable · Mage	6 repetitioner
Pallof press and step out - Cable · Mage	6 repetitioner
Back squat - Skivstång · Ben	2 x 75.0 kg
Back squat - Skivstång · Ben	4 x 70.0 kg
Back squat - Skivstång · Ben	6 x 60.0 kg
Back squat - Skivstång · Ben	2 x 80.0 kg
Back squat - Skivstång · Ben	4 x 75.0 kg
Back squat - Skivstång · Ben	6 x 70.0 kg

Block 1 perform_this_lap 3 x 4 min Minut 4) = vila. 2-3 varv av alla övningar.
Box step ups - Barbell · Ben	5 repetitioner
Box step ups - Barbell · Ben	5 repetitioner
Row, one arm - Hantel/KB · Axlar	7 repetitioner
Row, one arm - Hantel/KB · Axlar	7 repetitioner
Skull crusher - Hantel · Triceps	10 repetitioner
60 sekunder vila

Bulgarian split squats, change hands with KB · Ben	40 sekunder
Bulgarian split squats, change hands with KB · Ben	40 sekunder
Copenhagen adductor plank, active, up and down · Ben	25 sekunder
Copenhagen adductor plank, active, up and down · Ben	25 sekunder
Strict knee raises with rotation - Räcke · Mage	30 sekunder
Bulgarian split squats, change hands with KB · Ben	40 sekunder
Copenhagen adductor plank, active, up and down · Ben	25 sekunder
Copenhagen adductor plank, active, up and down · Ben	25 sekunder
Strict knee raises with rotation - Räcke · Mage	30 sekunder