22. Mai 2026

Warm up:

400m Row (easy pace)

For quality:

5 Inch worm to downward dog

10 Squat to stand

30 sec Dead hang

10 Good mornings

5+5 Single arm KB DL 1 x 24/16kg - 53/35lbs

5+5 Single arm KB Hang clean 1 x 24/16kg - 53/35lbs

5+5 Single arm KB STOH 1 x 24/16kg - 53/35lbs

Workout prep:

2 rounds at workout weight:

10m Farmers carry

6 KB DLs

4 KB Hang cleans

2 KB STOH

Workout:

40 min AMRAP:

1000m Run

100m Farmers carry

1000m Run

12 KB DL

9 KB Hang cleans

6 KB STOH

2 x 24/16kg