28. August 2026

Warm up:

400m Run (easy pace)

3 Rounds of:

10m Death march

10 Anterior floor rotations

3 Inch worm + Push-up

Strength: Deadlift 

Warm up:

With an empty barbell:

5 Jefferson curls

10 Good morning

10 Stiff leg DL

10 Deadlift, pause 3 sec above the knee

10 Deadlifts

Deadlift

1. 10 min to build to today's technical heavy 3.

2. 5 x 1 @ weight of 1, go every 90 sec.

WOD:

3 x 6 min on / 3 min off:

Buy-in: 600m Run

AMRAP in remaining time:

2 – 4 – 6 – …

Ring dips / Banded / Box dips

American KB Swings 1 x 24/16kg