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Performed strength exercises in this workout.

Mobility - Crab hold, up and down ·	6 reps
Hip lift, one leg · Beine	10 reps
Hip lift, one leg · Beine	10 reps
Pull aparts - Resistance band · Schultern	10 reps
Bottom up press - Kettlebell · Schultern	5 x 6.0 kg
Bottom up press - Kettlebell · Schultern	5 x 6.0 kg
Mobility - Crab hold, up and down ·	6 reps
Hip lift, one leg · Beine	10 reps
Hip lift, one leg · Beine	10 reps
Pull aparts - Resistance band · Schultern	10 reps
Bottom up press - Kettlebell · Schultern	5 x 6.0 kg
Bottom up press - Kettlebell · Schultern	5 x 6.0 kg
Jefferson curl, seated - Cable · Rücken	8 x 30.0 kg
Zombie squat - Barbell · Beine	6 x 20.0 kg
Box jumps, one leg · Beine	4 reps
Box jumps, one leg · Beine	4 reps
Jefferson curl, seated - Cable · Rücken	8 x 30.0 kg
Zombie squat - Barbell · Beine	6 x 20.0 kg
Box jumps, one leg · Beine	5 reps
Box jumps, one leg · Beine	5 reps
Back squat, paused - Barbell · Beine	6 x 50.0 kg
Bear crawl, low · Beine	10 reps
Back squat, paused - Barbell · Beine	6 x 50.0 kg
Bear crawl, low · Beine	10 reps
Back squat, paused - Barbell · Beine	6 x 50.0 kg
Bear crawl, low · Beine	10 reps

Block 1 perform_this_lap 3 x 3 min Alternerande mellan övningarna. Min 3 = vila. Totalt 9 min.
Pushups in rings/ TRX · Brustkorb	5 reps
Low row - Cable · Schultern	10 reps
60 seconds rest

Block 2 perform_lap_for 8 min 6-12 min, resten av tiden du har, fokus rörelsekvalitet, inte antalet varv.
Box step up, big step, dumbbells · Butt, Beine	8 reps
Box step up, big step, dumbbells · Butt, Beine	8 reps
Man maker - Dumbbells · Andere	5 reps
Psoas march in deadbug - Resistance band · Bauchmuskeln, Hip flexors	10 reps
45 seconds rest