4. Mai 2026

Warm up:

2 Rounds of:

200m Row / Ski (easy pace)

6 Push-up to down dog

8 Down ups / Broad jumps

10 Kang squats / Thrusters with wall ball

1st / 2nd round.

Workout prep:

5 Burpee broad jumps

5-10 Wall balls

Workout:

Every 5 min x 6:

500 / 450m Row / Ski (alternate each round)

20m Burpee broad jumps (2 x 10m)

20 Wall balls 6/4kg - 15/10lbs to 10/9ft

Strength:

6 min EMOM:

Min 1: Max Push-ups

Min 2: Max Ring rows