5. Juni 2026

Warm up:

3 Rounds for quality:

20 Pogo jumps

10 Rocking push-ups

20 sec Straight arm plank hold

Strength: DB Bench Press

Warmup:

For quality:

10 Wrist push-ups

10 Push-ups

5+5 DB Spoto press*

5+5 DB Bench press*

*use light DBs

Every 2 min x 4:

8-12 DB Bench press

WOD prep:

200m Run

20/15 cal Bike

20/15 cal Row

Start at an easy pace on each and increase to your workout pace towards the end.

WOD:

Every 90 sec x 9:

A) 200m Run

B) 20 / 15 cal Bike

C) 20 / 15 cal Row

Finisher:

9 x 30 sec on / 10 sec off:

1. Lying Windshield wiper

2. Arch rocks / Arch hold

3. Bottom of squat hold