Station 28 – Funktionel Træning

Warm Up (Pull) (No Measure)

2 Rounds

8ea Rings lat stretch with reaches (youtube.com)

8ea Lateral Ring Rows

16 Single Ring Supinated Row

12 Scapula Push Ups

Pull Strength (No Measure)

EMOM x 4

3ea Mixed Grib Pull Ups

-1 min Rest-

EMOM x 4

5 Strict Pull Ups

-1 min Rest-

EMOM x 4

4 Chin Ups

Midline Muscle Endurance (Time)

For Time:

30 Toe to Bar

-90 sek Rest-

30 V-Ups

-90 sek Rest-

2 Rounds

15 Alt SL Toe to Bar

25 Sit Ups

Press Conditioning (4 Rounds for time)

Every 3 min x 4 Sets

15 DB Step Ups 20” 15/10 – 22,5/15

15 HSPU or 20 Push Ups

15/12 Cal Ski/Row/Bike Erg

Mål: 1 min pause +- 15 sek. hvis du rammer uden for det, så scaler op/ned i Cal