18. Mai 2026

Warm up:

3 Rounds of:

200m Run (easy pace)

10 Alt. Single leg good mornings

10 Alt. Box step ups

5 Rolling straddle stretches

WOD prep:

5+5 DB Deadlifts

10 Alt. DB Hang snatches

10 DB Box step overs

Conditioning:

Every 4 min x 8:

250 / 200m Row

A: 20 Alt. DB Hang Snatches / B: 15 DB Box step overs

200m Run

Alternate between A and B.

DB = 1 x 22.5/15kg - 50/35lbs

Accessory:

3 Rounds for quality:

5+5 KB Windmills

10+10 KB Side bends

15 Plate sit-ups

Rest 60 sec between rounds.