Station 28 – 1klasse – Sølsted

Warm Up (FBB Lower) (No Measure)

1 min Cardio + 10 sek Sprint

10 Cobra Kang Squat

16 Short Step Walking Lunge

+

1 min Cardio + 10 sek Sprint

8 Barbell Kang Squat

16 DB Short Step Walking Lunge

Back Squat

Every 2 min x 5 Sets

X Back Squat @20X0

Set 1: 5 rep @60%

Set 2: 5 rep @80%

Set 3: 3 rep @85%

Set 4: AMRAP @90%

Set 5: AMRAP @80%

Functional Bodybuilding (3 Rounds for weight)

Every 2:30 x 3 Sets

8-12 DB Bent Over Row @21X1

8-12 Chin Ups @21X1

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

Every 3:30 x 4 Sets

20 sek Row SPRINT

8 Devil Press

8 Push Press

15-30 sek ea Star Plank

DB’s: 15/10 – 22,5/15