{"id":1837,"date":"2024-09-15T22:00:00","date_gmt":"2024-09-15T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1837"},"modified":"2024-09-15T22:00:00","modified_gmt":"2024-09-15T22:00:00","slug":"1klasse-soelsted-mon-sep-23-2","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/09\/15\/1klasse-soelsted-mon-sep-23-2\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Mon, Sep 23"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Warm Up (Lunges+Glutes) (No Measure)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>10ea Cossack Squat<br \/>\n<br \/>15ea Banded Kick Backs<br \/>\n<br \/>10ea Curtsey Step Down<br \/>\n<br \/>15ea Banded Abduction<\/em><\/em><\/em><\/p>\n<h3>Hand supported DB Bulgarian Split Squat  (No Measure)<\/h3>\n<p>Every 3 min x 4 Sets<br \/>\n<br \/>X HS DB Bulg SS<\/p>\n<p>Set 1 &#8211; 12 reps ea<br \/>\n<br \/>Set 2 &#8211; 10 reps ea<br \/>\n<br \/>Set 3 &#8211; 8 reps ea<br \/>\n<br \/>Set 4 &#8211; Amrap ea med set 1 v\u00e6gt<\/em><\/em><\/em><\/p>\n<h3>Functional Bodybuilding (No Measure)<\/h3>\n<p>Every 4 min x 3 Sets<br \/>\n<br \/>6-8 Pull Ups @31X1<br \/>\n<br \/>15 sek rest<br \/>\n<br \/>12-15 Zottman DB Curls<br \/>\n<br \/>15 sek rest<br \/>\n<br \/>8-12 Seated KB Press<\/em><\/em><\/em><\/p>\n<h3>Conditioning (No Measure)<\/h3>\n<p>You Go I Go<\/p>\n<p>3 Rounds Each<br \/>\n<br \/>6-8 KB Push Ups<br \/>\n<br \/>20 sek Bike Sprint<br \/>\n<br \/>+<br \/>\n<br \/>3 Rounds Each<br \/>\n<br \/>12 Alternating SA DB Thruster<br \/>\n<br \/>20 sek Row Sprint<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted 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 &#8211; 12 reps ea Set 2 &#8211; [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1837","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1837"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1837\/revisions"}],"predecessor-version":[{"id":1847,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1837\/revisions\/1847"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1837"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}