”Bodybuilding condition”

15 minutes alternating every 90 sec.

• 8-12 reps Bench press / floor press with (heavy) use DBs or KBs
• 6-8 x reps each leg  Front rack reverse lunge with barbell

”rest” 5 minutes

15 minutes alternating every 90 sec.

• 8-12 reps Romanian deadlift 
• 8-10 reps each hand DB upright row 

rest = load your barbell and prepare to the next workout

Rookie wod klo 18

Deadlift 3×5 and 12 minute upper body ”EMOM”