24. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

20 sec Squat hold

10 Alt. DB Hang snatches

10 Alt. Box step ups

10 Hollow rocks

Workout prep:

5 Air squats

5 Thrusters with wall ball

5 Wall balls

6 Alt. DB Snatches

6 DB Step ups

Workout:

40 min AMRAP:

400m Run

20 Wall balls 9/6/4kg

400m Ski

20 Alt. DB Snatches 1 x 22.5/15kg

400m Run

20 DB Box step ups 1 x 22.5/15kg

400m Row

20 Sit-ups

RPE 6-7