Station 28 – 1klasse – Sølsted

Bench Press (Each 90 sec x 4 Sets
1. 6 Close Grib Bench Press @21X1
2. 10-12 DB RDL)

Strength Balance – Scapular Focus (No Measure)

Each 75 sec x 3 sets

1. 8-10ea Side PLank Powel Raise

2. 12-15 Banded Lat Pull Down

Extended Conditioning – Push and Core (No Measure)

For Quality

Run 400m

+

10-8-6-4

Dumbbell Push Press

Dumbbell Russian Twist (R+L = 1 rep)

+

Run 400m

+

10-8-6-4

Hand Release Push Ups

Sit Up

SWEAT! (No Measure)

For Time:

Run 500m

+

12-10-8-6-4

Dumbbell Push Press

Dumbbell Russian Twist (R+L = 1 rep)

+

Run 500m

+

12-10-8-6-4

Hand Release Push Ups

Sit Up

+

Run 500m

+

12-10-8-6-4-2

Pull Ups

ea Side Plank Rotation

+

Run 500m