Station 28 – 1klasse – Sølsted
Warm Up (FBB Hinge) (No Measure)
2 Sets Each, YGIG
12 Ostrich Walk
30 sek Squat Hold
12 Air Squat
5 Full Squat Burpee
*Partner Bike/Row
Deadlift
Every 3 min x 4 Sets
X Deficit Sumo Deadlift @20X0
12 Alternating SA KB Swings
Set 1: 10 rep @50%
Set 2: 9 rep @65%
Set 3: 7 rep @70%
Set 4: 5 @75%
*% af 1RM Deadlift
Functional Bodybuilding (No Measure)
EMOM x 9
1: 12 DB Curls @30X0
2: 6-8 (wtd) Deficit Push Up @30X0
3: 20-30 sek Ring Plank
Conditioning (Midline) (AMRAP – Rounds and Reps)
AMRAP x 7 min
2-4-6-8-10-12….
Alt Oblique Tuck Ups
6 Russian Box Step Ups mellem hver set
+
AMRAP x 7 min
2-4-6-8-10-12….
ea SL V-Ups
5/3 Cal Row mellem hver set
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