Station 28 – 1klasse – Sølsted

Warm Up (Deadlift) (No Measure)

2 Sets

10ea Bird Dog

10ea deadbug

20 sek ea Side Plank

Deadlift Warm Up Sets:

Every 90 sek x 3 sets

8-5-3 Deadlift @21X1

*øg vægt hver set

Deadlift

Every 2:30 x 4 sets

X Deadlift @20X1

Set 1 – 10 reps – moderat kg @ 20X1

Set 2 – 8 reps – increase by 2-5% from set 1 @ 20X1

Set 3 – 6 reps – increase by 2-5% from set 2 @ 20X1

Set 4 – 4 reps – increase by 2-5% from set 3 @ 20X1

FBB Pull (No Measure)

Every 2:30 x 4 sets

10 Pull Ups @21X1

10 Supinated BB Bent Over Row

12 min AMRAP (No Measure)

4-6-8-10-12…

Alt Goblet Reverse Lunge

Hang Tuck Ups

*5/4 Cal efter hver runde