Station 28 – Funktionel Træning

Handstand Push-ups

Rx:

EMOM x 16 Min

1: 2-4 Strict HSPU OR 4-8 Kipping HSPU

2: 2-4 Strict Pull Ups OR 4-8 Kipping Pull Ups

Rx+:

11-10-9-8-7-6-5-4-3-2-1 Strict HSPU Unbroken

11-10-9-8-7-6-5-4-3-2-1 Strict Pull Ups Unbroken

DAPHNE (3 Rounds for reps)

Every 2 Min x 18 Min

1: 40 sek Air Bike for Cal

2: 40 sek Alt Jumping Lunges for Reps

3: 40 sek Burpees for Reps

Mobility – Front Rack & Spine (Frivilligt) (No Measure)

1-2 sets of:

60 sec T-spine crunches https://youtu.be/eEpy7nK8wWQ?list=PLPrh1pn-di-RRbiCFKN2yhoNQzTxZ8DYC

45/45 sec PVC External shoulder rotation hold https://youtu.be/Pv0YE6ZS-9s?list=PLPrh1pn-di-RRbiCFKN2yhoNQzTxZ8DYC

5 Jefferson curls with rotation to each side in the bottom https://youtu.be/L1NzE5AeM2I