The beginning of a brand new year

Happy new year! Here are my WO of the “week”…

Friday:

Warmup. 4 min slow jog

2 x 3 min intervals:

– 6 sets x 20/10 sec runs (20 sec @ 17-18, then 10 sec rest)

– 3 min jog @ 10

– 6 sets x 20/10 sec runs (20 sec @ 17-18, then 10 sec rest)

3 rounds:

10 lunges x both sides @30 kg

10 push press @25kg

20 squats @40kg

10 neutral pullups w. rubber band

To finish it all off:

15 clean press @25

20 deadlift @25kg

Saturday:

Warmup: 10 min stairwalking

Shoulder and abs

3 sets x 10 Swissball jacknife w. PU + 1 min Jumprope

50 situps

3 sets x 12 reps flat bench horisontal leg raises + 12 Box jumps

3 sets x 15 cable crunch (30 kg)

2 sets x 10 chins w. help

3 sets x 12 reps Dumbell rows (2 sets w. 10 kg + 1 set w. 9 kg)

3 sets x 12 reps KB swings (20kg)

3 sets x reps Lateral pulldowns (25kg)

Sunday:

Nothing, getting ready for a new week!

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– Love Sofie

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