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Performed strength exercises in this workout.

Mobility - Crab hold, up and down ·	5 reps
Mobility - Lat stretch & thoracic rotation with stick ·	5 reps
Mobility - Lat stretch & thoracic rotation with stick ·	5 reps
Mobility - Windmill ·	5 reps
Mobility - Windmill ·	5 reps
Scapular pullups · Shoulders	6 reps
Face pull - Resistance band · Shoulders	10 reps
Mobility - Crab hold, up and down ·	5 reps
Mobility - Lat stretch & thoracic rotation with stick ·	5 reps
Mobility - Lat stretch & thoracic rotation with stick ·	5 reps
Mobility - Windmill ·	5 reps
Mobility - Windmill ·	5 reps
Scapular pullups · Shoulders	6 reps

Block 1 perform_this_lap 3 x 3 min
Pullup, eccentric, with weight · Back	4 reps
30 seconds rest
Tuck ups · Abs	7 reps
30 seconds rest
Plank, weighted · Abs	30 seconds

Block 2 perform_this_lap 3 x 2 min
Bench press - Barbell · Chest	6 reps
20 seconds rest
Static pullup hold - Bar · Back	15 seconds

Gorilla row - Kettlebells · Back	12 x 16.0 kg
Ring rows · Back	10 reps
Tricep extension behind the neck - Dumbbell · Triceps	12 x 10.0 kg
Gorilla row - Kettlebells · Back	12 x 16.0 kg
Ring rows · Back	10 reps
Tricep extension behind the neck - Dumbbell · Triceps	12 x 10.0 kg
Gorilla row - Kettlebells · Back	12 x 16.0 kg
Ring rows · Back	10 reps
Tricep extension behind the neck - Dumbbell · Triceps	12 x 10.0 kg

Block 3 perform_lap_for 4 min Resten av tiden
Flyes/Lateral raises - dumbbells · Shoulders	20 seconds
20 seconds rest
Pushup · Chest	20 seconds
20 seconds rest