Station 28 – Funktionel Træning

Back Squat

Every 3 Min x 3 Sets (STR: 5 Sets)

1.

4 Back Squat @ 85-90%

8ea KB RFE HS Split Squats 32/24 (40/32)

16 BW Walking Lunges

2.

5 Chin Ups (wtd)

5 Feet Elevated Parallette Push Ups (wtd)

10ea KB SA Turkish Sit Ups

VELMA (No Measure)

EMOM x 8 (SWEAT: x 16)
Min 1 50 sec AB (65%)
Min 2: 50 sec Row (65%)
Min 3: 50 sec C2 bike OR Shuttle Run (65%)
Min 4: 50 sec Ski OR Down Ups (65%)
+
EMOM x 4 (SWEAT: x 12)
Min 1 50 sec AB (75%)
Min 2: 50 sec Row (75%)
Min 3: 50 sec C2 bike OR Shuttle Run (75%)
Min 4: 50 sec Ski OR Down Ups (75%)
+
EMOM x 4 (SWEAT: x 8)
Min 1 50 sec AB (85%)
Min 2: 50 sec Row (85%)
Min 3: 50 sec C2 bike OR Shuttle Run (85%)
Min 4: 50 sec Ski OR Down Ups (85%)
+
EMOM x 4 (SWEAT: x 4)
Min 1 50 sec AB (95%)
Min 2: 50 sec Row (95%)
Min 3: 50 sec C2 bike OR Shuttle Run (95%)
Min 4: 50 sec Ski OR Down Ups (95%)

Mobility – Lower Body (Frivilligt) (No Measure)

2-3 Sets:

1 min ea Couch Stretch

https://www.youtube.com/watch?v=ulgAOykAgV4

1 min ea Banded Hamstring Stretch

https://www.youtube.com/watch?v=_oT3DjsdIns

1 min Pancake Stretch

https://www.youtube.com/watch?v=dBGkICXnsIk