Station 28 – Funktionel Træning

HOT START (4 Rounds for time)

Every 3mins x 4

30 DU / 60 SU

Run 200m

15 Air Squats

12 Toes to Bar

Back Squat

Each 3 min x 4 set

X Back Squat @33X1

set 1: 4 @ 67% @33X1

set 2: 5 @ 67% @33X1

set 3: 6 @ 67% @33X1

set 4: 8 @ 55% @20X1

Gymnastics Skill and Conditioning (AMRAP – Rounds)

15min AMRAP

4 Kipping Pull-Ups

4 Burpee Toes to Bar

8 Alternating Pistol Squat

200m Run (or 15 x 12m Shuttle Run)

rest 45sec after each round