Station 28 – Funktionel Træning
Warm Up (Back Squat) (No Measure)
2 Sets
20 Bent Leg Calf Raise
20 Tibialis Raise
15ea Poliquen Step Down
10 KOT Split Squat
10 BB Goodmornings
Back Squat Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Back Squat @21X1
*øg vægt hver set
Back Squat
Every 3 min min x 4 Sets
30 sek wtd Plank
X Back Squat @22X1
Set 1: 2.2.2 rep @70% af 1RM
Set 2: 2.1.1 rep @75% af 1RM
Set 3: 1.1.1 rep @80% af 1RM
Set 4: 1.1.1 rep @85% af 1RM
*10 sek pause mellem hver cluster
Conditioning (Time)
You Go I Go
6 Rounds Each of:
9/7 Cal Devil Bike
6 SB to Shoulder 45/30 – 68/45
3 Wall Walks / 6 HSPU*
*skift mellem WW og HSPU hver runde
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