10. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

10 cal Row

10 Alt. Single leg good mornings

10 Rocking push-ups

10 Russian KB Swings

Plyometrics prep:

For quality:

10 Pogo jumps

5 Vertical jumps

5 Seated vertical high jumps

Plyometrics:

Seated Vertical High Jump (weighted)

5 x 5, rest 90 sec between sets.

Workout:

30 min AMRAP:

800m Run RPE 6-7

30/24 cal Row

20 Russian KB Swings 24/16kg

15 Goblet squats 24/16kg

10 Burpees over KB (lateral)