6. Juli 2026

Warm up:

2 Rounds of:

90 sec Ski

5 Unilateral hip flows each side

5 Hip airplanes each side

10 Alt. Single leg good mornings

5 Roll to v-sit

Strength prep:

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

5 Romanian deadlift

10 Deadlifts

Give members 5 min to build up to working weights on the sled and deadlift.

Strength:

Every 2 min x 8:

A) 6 Deadstop deadlifts at 75-80%, 2 reps in reserve.

B) 10m Heavy sled push

Alternate between A and B.

Workout:

Every 6 min x 3:

30/20 cal Ski

30 Alt. DB Snatches 1 x 15/10kg

30m Sandbag walking lunges 20/10kg