17.12.19

Upphitun
⁃ safna 2 mín planka
⁃ 30 hnébeygjur
⁃ 10 armbeygjur
⁃ Safna 2 mín hollow

Wod
1km róður
40 rússneskar kb sveiflur 24/16kg
40 kb rettstōðulyftur 2x 24/16kg
40 Db front squat 2x 22,5/15kg
40 Db snatch 22,5/15kg

Þak 16 mín

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