Why not give grach.t@outlook.com some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Couch stretch against wall, active ·	10 reps
Mobility - Couch stretch against wall, active ·	10 reps
Clamshell in side plank · Legs	10 reps
Clamshell in side plank · Legs	10 reps
Mobility - Lat stretch & thoracic rotation with stick ·	6 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Hip flex/ext + thoracic rotation ·	5 reps
Mobility - Couch stretch against wall, active ·	10 reps
Mobility - Couch stretch against wall, active ·	10 reps
Clamshell in side plank · Legs	10 reps
Zombie squat - Barbell · Legs	6 reps
Echo bike · Shoulders	12 reps
Row, one arm - Dumbbell/KB · Shoulders	8 x 8.0 kg
Row, one arm - Dumbbell/KB · Shoulders	8 reps
Ring rows · Back	10 reps
Zombie squat - Barbell · Legs	6 reps
Echo bike · Shoulders	12 reps
Row, one arm - Dumbbell/KB · Shoulders	8 reps
Row, one arm - Dumbbell/KB · Shoulders	8 reps
Ring rows · Back	10 reps
Zombie squat - Barbell · Legs	6 reps
Echo bike · Shoulders	12 reps
Row, one arm - Dumbbell/KB · Shoulders	8 reps
Row, one arm - Dumbbell/KB · Shoulders	8 reps
Ring rows · Back	10 reps

Block 1 perform_this_lap 4 x 5 min 4-5 varv beroende på tid kvar. Minut 5 = vila.
Front squat - Barbell · Legs	6 reps
Box jump · Legs	15 reps
Turkish get up - Kettlebell · Abs	2 reps
Turkish get up - Kettlebell · Abs	2 reps
Pushup on plates · Shoulders	5 reps
V-ups · Abs	10 reps
Burpee broad jump · Other	10 reps
60 seconds rest