Station 28 – Funktionel Træning

Strength & Gymnastics Conditioning (No Measure)

min 0-8:

EMOM x 8

1: 4 Box Back Squat, 31X1 @70-75% af 1RM

2: 6 Dips 21X1

min 9-17:

EMOM x 8

1: 2 Box Back Squat, 30X1 @80-85% af 1RM

2: 8-12 Push Ups, 20X1

min 20-28:

EMOM x 8

1: 5 Kip Pull Ups OR 5 Ring Row Muscle Up OR 1-3 Ring Muscle Ups

2: 10 “Perfect” Toe to Bar OR Toe to Rings

min 29-37:

AMRAP x 8

8 Cal Air Bike

10 STOH 40/30 – 60/40

12 Banded Sit Ups