Station 28 – 1klasse – Sølsted

Warm Up (Back Squat) (No Measure)

2 Sets

20 Bent Leg Calf Raise

20 Tibialis Raise

15ea Poliquen Step Down

10 KOT Split Squat

10 Banded Goodmornings

Back Squat Warm Up Sets:

Every 90 sek x 3 sets

8-5-3 Back Squat @21X1

*øg vægt hver set
*lav cyclist Back Squat

Back Squat

Every 90 sek x 7 sets

8 Cyclist Back Squat @20X0

*vælg en moderat tungt vægt, der er ikke meget pause, så det skal nok blive hårdt

FBB Upper (No Measure)

Every 2:30 x 4 set

X DB Bench Press @20X0

10 DB Curls

Set 1 – 12 reps

Set 2 – 10 reps

Set 3 – 8 reps

Set 4 – Max unbroken reps at Set 1 weight

Conditioning (No Measure)

4 Sets

10/8 Cal Row

8 Dual RKBS

6 Dual KB Clean

4 KB Devil Press
2 mand starter

næste 2 starter når første 2 hopper af Rower osv.

dog minimum 1 min pause