Station 28 – Funktionel Træning

Warm Up (Bench Press) (No Measure)

2 Sets

10ea Lying SA Banded Fly

10 Bulgarian Ring Row

10 Crab Extensions

Bench Press Warm Up Sets:

Every 90 sek x 3 sets

8-5-3 Bench Press @21X1

*øg vægt hver set

Interval Weight Training (BP) (No Measure)

Every 5 min x 3 Sets

5 Bench Press @70-80%

10 DB Bench Press 15/10 – 22,5/15

15 Down Ups

20 Burpee Shuttle Run (1 Burpee + 7m Run=1)

Warm Up (Front Squat) (No Measure)

2 Sets

10ea Front Rack Opener

20 sek Squat Hold (Barbell on knees)

Every 90 sek x 3 set

8 – 5 – 3 Front Squat @21X0

*øg vægt hver set

Interval Weight Training (FS) (No Measure)

Every 5 min x 3 Sets

5 Front Squat @70-80%

5 Back Squat, samme vægt

15 Goblet Squat 24/16 – 32/24

150m Run