24. Juli 2026

Warm up:

2 Rounds of:

200m Run (easy pace)

200m Row (easy pace)

5+5 DB Swings

5+5 DB Push press

5+5 DB Front squats

Workout:

Every 20 min x 2:

1000m Run RPE 7-8

500 / 450m Row

25m Sled pull 100/80kg  (2 x 12.5m)

1000m Run RPE 7-8

100m DB Farmers carry

25 DB Thrusters

DBs: 2 x 20/15kg 

Accessory:

3 Rounds for quality:

12-20 Alternating V-up

20 Russian twist with KB