Station 28 – Funktionel Træning

Warm Up (HSPU & Pull Ups) (No Measure)

2 Sets

20 Alternating Plank to Toe Touch

10 Scapula Pull Ups

20 Banded Pull Apart

2 Sets

5 (Pike) HS Scapula Push Ups

10 DB Z-Press (Easy wtd)

5 Banded Pull Ups (Easy)

Gymnastics Strength (No Measure)

Every 3 min x 6 sets

Set 1-3:

3-5 SHSPU or 6-8 DB Z-Press

3-5 Strict Pull Ups

+ Moderate Pace Devil Bike (Row)

Set 4-6:

3-5 Pike HSPU or 6-8 DB Strict Press

3-5 Chin Ups

+ Moderate Pace Devil Bike (Row)

Midline Conditioning (Time)

For Time:

50/40 cal Row

40 Wall Balls

30 Toe to Bar

20 DB Power Cleans 15/10 – 22,5/15

30 Toe to Bar

40 Wall Balls

50/40 Cal Row

Time Cap: 20 min