13. Juli 2026

Warm up:

2 Rounds:

200m Run

250 / 200m Row

Plyometrics warmup:

For quality:

4 x 4D Single leg jump each leg

5 Jump to straight leg, lower box than work sets

10 Alt. Lunges

4-6 Jumping lunges

Plyometrics:

Every 90 sec x 6:

A) 5 Jump to straight leg

B) 10 Alt. Jumping Lunges / with DBs

Alternate between A and B.

Workout prep:

For quality:

10 Bottom squat rotations

10 Air squats

10 Alt. DB Hang snatches

10 Rocking push-ups

3-5 Burpee broad jumps

Workout:

30 min AMRAP:

400m Run RPE 6-7 (moderate pace)

30/24 cal Row

10 Burpee broad jumps (1m)

20 Alt. DB Snatches 1 x 22.5/15kg

30 Air squats