Station 28 – Funktionel Træning

Opvarmning (No Measure)

2 Rounds:

20 Deficit Calf Raise

20 Tibialis Raise

10ea Poliquin Step Down (fod bag ud)

10ea Patrick Step Down (fod forand)

2 Rounds:

10 Alt Leg Lifts in bottom of Pistol

5ea Pistol to Bench/Box

EMOM x 8 min

1: 5 Controlled Pistol from Box R

2: 5 Controlled Pistol from Box L

*Scale: Hold fast i stolpe

Box Front Squat

Every 2 Min x 5 Sets

5 Paused DB Jump Squats 10/8 – 17,5/12,5

4 Box Front Squat (Or Box Back Squat)

*Øg kg på FS/BS hver set. start omkring 80% af 1RM og slut på RIR 0-1.

Gymnastic Conditioning (3 Rounds for reps)

EMOM x 18 min

1: Max Pull ups

2: Max Wall balls

3: Max Cal row

4: Max Anchored Sit ups

5: Max Shuttle runs (7+7m = 2 rep)

6: Rest