{"id":790,"date":"2022-12-05T23:00:00","date_gmt":"2022-12-05T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=790"},"modified":"2022-12-05T23:00:00","modified_gmt":"2022-12-05T23:00:00","slug":"funktionel-traening-tue-dec-13","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2022\/12\/05\/funktionel-traening-tue-dec-13\/","title":{"rendered":"Funktionel Tr\u00e6ning – Tue, Dec 13"},"content":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning<\/h2>\n

<\/p>\n

HOT START (4 Rounds for time)<\/h3>\n

<\/em><\/em>Every 3mins x 4
\n
20 Hollow Rocks
\n
15 Jump Squats
\n
10 Body Rows
\n
Row 15\/12 Cals<\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>Each 3 min x 4\u00a0set
\n
X Back Squat<\/p>\n

set 1: 2\u00a0@ 82%\u00a0@22X1
\n
set 2: 3\u00a0@ 82%\u00a0@22X1
\n
set 3: 4\u00a0@ 82%\u00a0@22X1
\n
set 4: 8 @ 67%\u00a0@20X1<\/em><\/p>\n

Gymnastics Skill and Conditioning (AMRAP – Rounds)<\/h3>\n

15min AMRAP
\n
300\/250m Row
\n
12 DB Walking Lunges
\n
8 Pull Ups
\n
4 Burpee T2B
\n
rest 45sec after each round<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning HOT START (4 Rounds for time) Every 3mins x 4 20 Hollow Rocks 15 Jump Squats 10 Body Rows Row 15\/12 Cals Back Squat Each 3 min x 4\u00a0set X Back Squat set 1: 2\u00a0@ 82%\u00a0@22X1 set 2: 3\u00a0@ 82%\u00a0@22X1 set 3: 4\u00a0@ 82%\u00a0@22X1 set 4: 8 @ 67%\u00a0@20X1 Gymnastics […]<\/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-790","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/790","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=790"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/790\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=790"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}