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

1RM Back Squat Test

Every 2:30 min x 4 sets

5 Back Squat @31X1

Lange Arme (ST28-TEST) (AMRAP – Reps)

AMRAP x 12 min

15-12-9-6-3

Strict Pull Ups – Scale: Ring Rows – Rx: Blue Band – Rx+: BW

Strict Dip – Scale: Bench Dips – Rx: Red Band – Rx+: BW

Wall Balls – Scale:6/3 – Rx:9/6 – Rx+:12/9

*Remaining Time: AMRAP Renegade Row – Scale: 10/8 – Rx: 15/10 – Rx+:20/15