Station 28 – 1klasse – Sølsted

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 Bench Press

12-16 Parallette Push Ups

Set 1+2: 5 rep @ 70-75%

Set 3+4: 4 rep @ 75-80%

Set 5+6: 3 rep @ 80-85%

Gymnastic Pull & Conditioning (2 Rounds for reps)

8 min AMRAP / 2 min Rest x 2 Sets

3 Strict Pull Ups

12 Dumbbell Thrusters 10/8 – 15/10

36 Double Unders (OR 60 Single Unders)

HVIS DER ER TID (No Measure)

For Time:

3 min Forearm Plank

(Rx+: 5 min)