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Styrkeövningar utförda under passet.

Mobility - Death march ·	10 repetitioner
Pull aparts - Gummiband · Axlar	10 repetitioner
Hip abduction, standing - Resistance band · Ben	10 repetitioner
Hip abduction, standing - Resistance band · Ben	10 repetitioner
External rotations in abduction - Gummiband · Axlar	8 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Mobility - Death march ·	10 repetitioner
Pull aparts - Gummiband · Axlar	10 repetitioner
Hip abduction, standing - Resistance band · Ben	10 repetitioner
Hip abduction, standing - Resistance band · Ben	10 repetitioner
External rotations in abduction - Gummiband · Axlar	8 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Box jumps, one leg · Ben	4 repetitioner
Back squat, eccentric - Skivstång · Ben	4 x 50.0 kg
Back squat, eccentric - Skivstång · Ben	4 repetitioner
Back squat, eccentric - Skivstång · Ben	4 x 50.0 kg
Bench press, narrow grip - Barbell · Bröst	6 x 30.0 kg
Box step ups - Barbell · Ben	6 x 20.0 kg
Box step ups - Barbell · Ben	6 x 20.0 kg
Bench press, narrow grip - Barbell · Bröst	6 x 35.0 kg
Box step ups - Barbell · Ben	6 x 20.0 kg
Box step ups - Barbell · Ben	6 x 20.0 kg
Bench press, narrow grip - Barbell · Bröst	6 x 35.0 kg
Box step ups - Barbell · Ben	6 x 20.0 kg
Box step ups - Barbell · Ben	6 repetitioner

Block 1 perform_this_lap 3 x 4 min En övning per minut. 4e min = vila.
Row, bent over - Skivstång · Rygg	8 repetitioner
Dips, banded - Gummiband · Triceps	6 repetitioner
Curtsey lunges - Hantlar · Ben	12 repetitioner
60 sekunder vila

Hip extension/ kick-back in cable · Ben	30 sekunder
Hip abduction in cable · Ben	30 sekunder
Hip extension/ kick-back in cable · Ben	30 sekunder
Hip abduction in cable · Ben	30 sekunder
Strict knee raises with rotation - Räcke · Mage	30 sekunder
Pallof press and step out - Cable · Mage	30 sekunder
Pallof press and step out - Cable · Mage	30 sekunder
Hip extension/ kick-back in cable · Ben	30 sekunder
Hip abduction in cable · Ben	30 sekunder
Hip extension/ kick-back in cable · Ben	30 sekunder
Hip abduction in cable · Ben	30 sekunder
Strict knee raises with rotation - Räcke · Mage	30 sekunder
Pallof press and step out - Cable · Mage	30 sekunder
Pallof press and step out - Cable · Mage	30 sekunder