Station 28 – Funktionel Træning

Warm Up (Lunges+Glutes) (No Measure)

3 Rounds

10ea Cossack Squat

15ea Banded Kick Backs

10ea Curtsey Step Down

15ea Banded Abduction

Barbell Reverse Lunge

Every 90 sek x 4 Sets (12 min)

1: 6ea Barbell Reverse Lunge @20X1

2: 8-10ea Feet Elevated SL Glute Bridge @20X1

Progression:

Uge 1: 8ea x 4 set

Uge 2: 8ea x 4 set, tungere end uge 1

Uge 3: 6ea x 5 set, tungere end uge 2

Uge 4: 6ea x 5 set, tungere end uge 3

Gymnastic Conditioning (+15 min) (AMRAP – Reps)

2 Rounds of:

EMOM x 6

4-8 Pull Ups

AMRAP x 6

10 V- Ups

10 Push Ups

10 Air Squat