Station 28 – 1klasse – Sølsted

Warm Up (Band Upper) (No Measure)

2 Sets

1 min Cardio + 10 sek Sprint

10 Banded Angels

10 Banded Pass Through

10 Band Pull Apart

10 Band Upright Row

Bench Press

Every 3 min x 5 Sets

X Bench Press

10 ea SA DB Row

Set 1: 5 rep @60% (21X1)

Set 2: 5 rep @70% (21X1)

Set 3: 5 rep @75% (21X1)

Set 4: 5 rep @80% (21X1)

Set 5: AMRAP @70% (20X0)

Functional Bodybuilding (3 Rounds for weight)

Every 3 min x 3 Sets

15 DB Glute Bridge

12 DB RDL @20X0

10 Squating Calf Raise @30X1

Conditioning (7-15 min) (4 Rounds for time)

4 Rounds

10/8 Cal Devil Bike

4 DB Thruster

4 DB Front Squat

8 Alternating DB Reverse Lunge

24 DU / 36 SU

-90 sek Rest-

DB’s: 15/10 – 22,5/15