4. September 2026

Warm up:

400m Run (easy pace)

3 Rounds of:

10 Lunge to high knee

5 Baby burpees

10 Air squats

5 Down ups

Workout prep:

10 Alt. Box step ups

5 Burpee broad jumps 1m

5 Wall balls

5 KB Deadlifts

Conditioning:

40 min AMRAP:

200m Run

10 DB Box step up 2 x 15/10kg

10m Burpee broad jumps

200m Row

10 Wall balls 9/6kg

20m KB Farmers carry 2 x 24/16kg