Why not give saraizslu@hotmail.com some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - 90,90 ·	10 reps
Mobility - Squat to stand ·	10 reps
Hip thrusts with leg lift - Bench · Legs	8 reps
Mobility - Crab hold, up and down ·	5 reps
Face pull - Resistance band · Shoulders	8 reps
External rotations in abduction - Resistance band · Shoulders	6 reps
Mobility - 90,90 ·	10 reps
Mobility - Squat to stand ·	10 reps
Hip thrusts with leg lift - Bench · Legs	8 reps
Mobility - Crab hold, up and down ·	5 reps
Face pull - Resistance band · Shoulders	8 reps
External rotations in abduction - Resistance band · Shoulders	6 reps
Row erg · Other	500 reps
Sumo deadlift - kettlebell · Legs	14 reps
Push press, double dumbbell · Shoulders	12 reps
Burpees, lateral · Other	10 reps
Row erg · Other	500 reps
Sumo deadlift - kettlebell · Legs	14 reps
Push press, double dumbbell · Shoulders	12 reps
Burpees, lateral · Other	10 reps
Row erg · Other	500 reps
Sumo deadlift - kettlebell · Legs	14 reps
Push press, double dumbbell · Shoulders	12 reps
Burpees, lateral · Other	10 reps
Row erg · Other	500 reps
Sumo deadlift - kettlebell · Legs	14 reps
Push press, double dumbbell · Shoulders	12 reps
Burpees, lateral · Other	10 reps

Block 1 perform_lap_for 12 min
Box step over - Dumbbells · Legs	8 reps
Ring rows · Back	8 reps
Lateral lunge - Kettlebell · Legs	8 reps
Lateral lunge - Kettlebell · Legs	8 reps
Piked HSPU on box · Shoulders	8 reps

Block 2 perform_lap_for 6 min Resten av tiden du har.
Static pullup hold - Bar · Back	15 seconds
15 seconds rest
Wood chop - Cable · Abs	30 seconds
Wood chop - Cable · Abs	30 seconds
15 seconds rest
Ring hold · Abs	20 seconds
30 seconds rest