10. Juli 2026

Warm up:

6 min EMOM:

Min 1: 45 sec Echo bike, steady pace

Min 2: 8 Baby burpees + 8 Tucked jumps

Min 3: 8 Alt. Single leg good mornings + 8 Sumo DLs w / KB

Strength prep

For quality:

10 Band pull aparts

10 Shoulder dislocates w / band

10 Sit-ups

2 rounds, increasing weight:

5 Seated DB Strict press

5 Bent over rows

Strength:

12 min EMOM:

Min 1: 8-12 Seated DB Strict press

Min 2: 8-12 DB Bent over row

Min 3: 8-12 Plate sit-ups

Workout:

Every 2 min x 12:

1. 12-20 cal Echo bike

2. 15-20 Box jump overs, step down 24/20in

3. 20-30 Russian KB Swing 24/16kg