Station 28 – Funktionel Træning
Warm Up (Deadlift) (No Measure)
2 Sets
10ea Bird Dog
10ea deadbug
20 sek ea Side Plank
Deadlift Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Deadlift @21X1
*øg vægt hver set
Deadlift
Every 3 min min x 4 Sets
X Deadlift @21X1
12ea Band Overhead Triceps Extensions
Set 1: 2.2.2 rep @75% af 1RM
Set 2: 2.1.1 rep @80% af 1RM
Set 3: 1.1.1 rep @85% af 1RM
Set 4: 1.1.1 rep @90% af 1RM
*10 sek pause mellem hver cluster
Conditioning (2 Rounds for time)
at 0:00:
2 Rounds For Time
8/6 Cal Devil Bike
10 Push Press
8/6 Cal Devil Bike
5 Wall Walks
Time Cap: 7 min
at 10:00:
2 Rounds For Time:
6 Sandbag to Shoulder 45/30 – 68/45
12 Burpee Over Sandbag
6 Sandbag to Shoulder 45/30 – 68/45
12/9 Cal Row
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