Warmups consisted of vrängningar/shoulder dislocators etc.
Mainset was working with dumbbells, been a while since doing exercises with them and it was quite fun to use them again. The movement was first lifting clean - and then doing thruster (to be corrected..). Tried out with different weights up to 20 kg on each dumbbell, but settled for 16kg to do the sets. Did 7 sets with 5 reps in each and in between each set running two times back and fort in the gym--wall to wall to address speed training. The complete set took 18 min.
Finished with Tabata situps. 4 min 20 sec on, 10 sec off. In average 11 situps per 20 sec.
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