Uppsamlingsdag
6-7set work/rest 1-1
Rodd 650m
or
AD 30cal
or
AB 25cal
or
Löpning 500m
”The aerobic beast”
30days to complete following
challenges for the box
Rodd 50.000m
AD/AB 10.000cal
Löpning 2 mil
The goals are being worked towards by the whole box
after every uppsamlingsdag youve done subtract the cals/meters from
the box goal
A1. 2x splitjerk or push jerk 4set @ 35 kg (känner av den där j-a armbågen i den här övningen också)
A2. Bulgarians splitsquats w.KB @ 30×1 6 rep per leg in 4sets @ 2×8 kg
B.
The Suntrip
Time cap 25min
Run 400m
100m suitcasewalk KB in right hand
Run 300m
100m suitcasewalk KB in right hand
Run 200m
100m suitcasewalk KB in right hand
Run 100m
100m suitcasewalk KB in right hand
repeat the intervals but this time use left hand in suitcase walk
@ 16 kg KB
Usch, så jobbigt att springa!:-)