19. Juni 2026

Warm up:

400m Run (easy pace)

2 rounds of:

12/10 cal Row

10 Air squats

10 KB Sumo Deadlifts

Workout prep:

With workout weight:

5 Goblet squats with WB

5 Thrusters with WB

5 Wall balls

2 x 2 KB Deadlifts + 10m Farmers carry

Workout:

30 min AMRAP:

400m Run, RPE 7-8 (race pace)

250m Row

25m KB Farmers carry 2 × 24/16kg

15 Wall balls 9/6kg

Accessory:

3 Rounds of:

15-20 sec Copenhagen plank each side

20-30 sec Hollow hold / Tucked hold / Hollow rocks

30-40 sec Chinese plank