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

1RM Deadlift Test

Every 2:30 min x 4 sets

5 Deadlift @31X1

The Quick & The Dead (ST28 – TEST) (Time)

For Time
3-9-15-21-15-9-3
Deadlifts, Scale: 1/2 of BW – Rx: 3/4 of BW – Rx+: BW
Box Jumps, Scale: 20/16” – Rx&Rx+: 24/20”

TC: 12 min

GUN-SHOW (No Measure)

Every 75 sek x 3 Sets

1: 10-12 Banded Chin Ups 30X1

2: 10-12 DB Triceps Extensions @31X0

3: 10-12 DB Hammer Curls 30X1

4: 10-12 Banded Push Down