Station 28 – 1klasse – Sølsted
Warm Up (Floor Upper) (No Measure)
2 Rounds
1 min easy + 15 sek Sprint Bike/Row
5 Cobra to Down Dog
5 Scapula Psuh Ups
10 Plank Toe Touch
10 Reverse Plank
Functional Bodybuilding (Push & Pull) (4 Rounds for weight)
Every 3 min x 4 Sets
10-14 Incline Alternating DB Bench Press @20X0
10-14 Incline KB Row @21X1 (udskift med Ring Row hvis der ikke er bænke nok)
Functional Bodybuilding (Hinge) (3 Rounds for weight)
Every 4 min x 3 Sets
10-12 Gliding Hamstring Curl
10-12 KB RDL
10-15ea Single Leg Calf Raise
Conditioning (Time)
You Go I Go
24-20-16-12-8
Alternating DB Thruster
DB Farmer Lunge
Cal Row (or 18-15-12-9-6 cal Air Bike)
SWEAT! (No Measure)
Every 7 min x 6 sets
1:
1-2-3-4-5
Wall Walks or Inc Worms
2-4-6-8-10
Alt DB Snatch
2:
400m Run
400m Row
100 SU
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