14. September 2026

Warm up:

3 Rounds of:

20m High knees

10m Quadruped walk

20m Walking lunges

10m Crab walk

WOD prep:

10 KB RDL

10 Alt. Box step ups

10 Russian KB Swings

10 KB Box step ups

400m Run

Conditioning:

30 min AMRAP:

400m Run

20 American KB Swings 1 x 24/16kg / Russian KB Swings / KB Snatches

400m Run

20 KB Box step ups 1 x 24/16kg

400m Run

100m KB Farmers carry 2 x 24/16kg

Accessory:

Every 2 min x 3:

30 sec Reverse plank

10 Side plank hip raises, right

10 Side plank hip raises, left