Station 28 – 1klasse – Sølsted
Box Back Squat
Every 90 sek x 5 sets
1: 6-8 Box Back Squat
2: 30-45 sek wtd Plank
Progression:
Uge 1: byg op til rir 2-3
Uge 2: brug set 4 vægt fra uge 1 i alle 4 set
Uge 3-4: øg i antal reps eller kg hver uge.
*samme progressions form med wtd Plank, men der er det selføglelig bare flere sekunder istedet for reps.
Conditioning (No Measure)
EMOM x 16 Sets
1: 8-12 Cal Row
2: 2-3 Wall Walks or 3-4 Inchworm Push Ups
3: 6-10 Cal Air Bike
4: 8ea KB Chainsaw Row
*mindst 10 sekunder pause hver set
SWEAT! (No Measure)
YGIG
75-60-45-30-15
Air Squats *partner i planke
Sit Ups *partner i Wall Sit
EMOM x 16 Sets
1: 8-12 Cal Row
2: 2-3 Wall Walks or 3-4 Inchworm Push Ups
3: 6-10 Cal Air Bike
4: 8ea KB Chainsaw Row
*mindst 10 sekunder pause hver set
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