Station 28 – Funktionel Træning

HOT START (Time)

4 Rounds for QUALITY

12 Cal AirBike

16 Alt Cossack Squats

20 Banded Upright Rows

Back Squat

EMOM x 12min

1. 5 Back Squat @60%

2. 4-6 Pistols L

3. 4-6 Pistols R

4. Pause

BARS & BALLS (Time)

Rx:
For Time:
1000-750-500m
Row (800-600-400m Run or 2000-1500-1000m Air Bike)
30-20-10
Wall Balls 9/6
Pull Ups

*If you break any of the wall ball sets, there is a 3 burpee penalty for each break
*Time Cap – 20mins

SCALE:
For Time:
800-600-400m
Row
30-20-10
Wall Balls 6/3
Ring Rows

RX+:
For TIME
1000m Row or 800m Run
30 Wall Balls 9/6
30 Pull-Ups
750m Row or 600m Run
20 Wall Balls 9/6
20 C2B Pull-Ups
500m Row or 400m Run
10 Wall Balls 9/6
10 Bar Muscle Ups