Station 28 – Funktionel Træning

GYMNASTICS (No Measure)

EMOM x 9 MIN

Min 1-3: 1-2 Legless Rope-climb OR 4-6 Rope Pull Ups OR 6-10 Rope Rows

Min 4-6: 6-10 Strict HSPU OR Pike HSPU

Min 7-9: 6-10 Strict Alt. Single leg TTB OR Strict Hang Knee Raise

EMOM x 9 MIN

Min 1-3: 6 Ring rows (3011)

Min 4-6: 6 Parallette Push ups (3110)

Min 7-9: 6 Banded Sit Ups Feet Ancored (3011)

SWEAT (6 Rounds for reps)

3 sets of:

90 sec AMRAP

12/10 Cal Air Bike

+ Max DB Step overs (24/20″)

-Rest 90 sec-

90 sec AMRAP

12 DB OH Walking lunges

+ Max Cal Air Bike

-Rest 90 sec-

Rx+: 20/15kg

Rx: 15/10kg

Mobility – Full Body (Frivilligt) (No Measure)

1-2 Sets of:

https://www.youtube.com/watch?v=vf_p1XHTcdk&t=43s