Station 28 – Funktionel Træning
Warm Up (Bench Press) (No Measure)
2 Sets
10ea Lying SA Banded Fly
10 Bulgarian Ring Row
10 Crab Extensions
Bench Press Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Bench Press @21X1
*øg vægt hver set
Bench Press
Every 2 min x 6 Sets
X Close Grib Bench Press
X Bench Press
Set 1+2: 5 rep af hver
Set 3+4: 4 rep af hver
Set 5+6: 3 rep af hver
Start omrking 70% af 1RM Bench Press og byg til noget tungt
PUSH UPS (Time)
For Time:
50 Push Ups
Time Cap : 5 min
HAILSTORM (Time)
6 Rounds
10 Sandbag on Shoulder Squat 45/30 – 68/45
8 Strict Pull Ups
Time Cap 12 min
Functional Bodybuilding (Biceps) (3 Rounds for weight)
Every 2 min x 3 Sets
30 Alternating DB Curls
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