Station 28 – Funktionel Træning

HOT START (4 Rounds for time)

Every 3mins x 4

12 Cal Air Bike

15 Cyclist Air Squats

12 Sit Ups

Back Squat

Each 3 min x 4 set

X Back Squat

set 1: 3 @ 72% @33X1

set 2: 4 @ 72% @33X1

set 3: 5 @ 72% @33X1

set 4: 8 @ 57% @20X1

Gymnastics Skill and Conditioning (AMRAP – Rounds)

15min AMRAP

6 Kipping Pull-Ups

12 Toe to Rings

10m SA KB Overhead Walking Lunges 16/12 – 24/16 (switch arms halfway)

600m Bike

rest 45sec after each round