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
20 sek wtd Plank
X Back Squat @21X1
Set 1: 2.2.2 rep @73% af 1RM
Set 2: 2.1.1 rep @78% af 1RM
Set 3: 1.1.1 rep @83% af 1RM
Set 4: 1.1.1 rep @88% af 1RM
*10 sek pause mellem hver cluster
Conditioning (Time)
You Go I Go
5 Rounds Each of:
12/10 Cal Row
5 Burpee Box Get Over 48/40”
1 Rope Climb / 6 Pull Ups*
*skift mellem RC og PU hver runde
Scale for RC: 2 Lying to standing Rope Climb
Time Cap: 24 min
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