40 SL alt V-ups
   1min planke
30 SL alt V-ups
   1min planke
20 SL alt V-ups
   1min planke
10 SL alt V-ups

2 runder:
   30 Bækkenløft
   30sek Cook Bridge hø 
   30 Bækkenløft
   30sek Cook Bridge ve

Cook Bridge = Single Leg Glute Bridge Hold:

Plyometric push-ups
   10-8-6-4-2
Strict pull-ups
   5-4-3-2-1

Plyometric push-ups:

“Marine Corps Core”