Station 28 – 1klasse – Sølsted

Warm Up (Lunges+Glutes) (No Measure)

3 Rounds

10ea Cossack Squat

15ea Banded Kick Backs

10ea Curtsey Step Down

15ea Banded Abduction

Hand supported DB Bulgarian Split Squat (No Measure)

Every 3 min x 4 Sets

X HS DB Bulg SS

Set 1 – 12 reps ea

Set 2 – 10 reps ea

Set 3 – 8 reps ea

Set 4 – Amrap ea med set 1 vægt

Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps/leg

Functional Bodybuilding (No Measure)

Every 4 min x 3 Sets

6-8 Chin Ups @31X1

15 sek rest

12-15 DB Biceps Curl

15 sek rest

8-12 DB Z-Press

Conditioning (No Measure)

3 Rounds

1 min Bike

12 American KB Swings

1 min Rest

+

3 Rounds

1 min Row

12 Goblet Cyclist Squats

1 min Rest
nogen holder pause 1 min mens andre køre Ro/Bike 1 min