24. Juli 2026

Warm up:

2 Rounds of:

60 sec Machine of choice (easy pace)

10 Cossack squats

5 Hip airplanes each side

10 Down ups

Plyometrics prep:

10 Alt. Lunges

10 Pogo jumps

6 Jumping lunges, bodyweight

5 Jumping lunges with working weight

Plyometrics:

3 Rounds of:

10 Jumping lunges with DBs

Straight into

10 Jumping lunges

Rest 90 sec between rounds.

Workout prep:

5 DB Burpees, light weight

5 DB Push press, light weight

5 DB Burpees + 5 DB Push press at working weight

10 Russian KB Swings, light weight

5 A-jumps to plate

10 Russian KB Swings at working weight

Workout:

10 x 1 min on / 1 min off:

A)

8 DB Burpees

Max DB Push press in remaining time

B)

16 Russian KB Swings

Max A-jumps to 20kg plate in remaining time

Alternate between A and B.

Rx: 15/10kg DBs / 24/16kg KB