Station 28 – Funktionel Træning

HOT START (4 Rounds for time)

Every 3mins x 4

20 Hollow Rocks

15 Jump Squats

10 Body Rows

Row 15/12 Cals

Back Squat

Each 3 min x 4 set

X Back Squat

set 1: 2 @ 82% @22X1

set 2: 3 @ 82% @22X1

set 3: 4 @ 82% @22X1

set 4: 8 @ 67% @20X1

Gymnastics Skill and Conditioning (AMRAP – Rounds)

15min AMRAP

300/250m Row

12 DB Walking Lunges

8 Pull Ups

4 Burpee T2B

rest 45sec after each round