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

10-12 ea SA DB Row

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

Set 2: 5 rep @72,5% (21X1)

Set 3: 5 rep @77,5% (21X1)

Set 4: 5 rep @82,5% (21X1)

Set 5: AMRAP @72,5% (20X0)

Functional Bodybuilding (3 Rounds for weight)

Every 3 min x 3 Sets

15 DB Glute Bridge

12 DB RDL @20X0

15-30 Standing Calf Raise @20X1

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

4 Rounds

8 cal Devil Bike

12 DB FR Lunges

8 DB FR Squat

60-90 sek pause

(start når cykler igen er fri hvis i er mere end 5 der starter efter hinanden)