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21. September 2026
Monday: Interval
Warm up:
3 Rounds of:
200m Run (go faster each round)
10 Alt. Reverse lunges
8 Alt. DB Hang snatches
6 Down ups
6 Push-up to down dog
Workout prep:
2 Rounds:
4 Burpees
6 Ring rows
8 American KB swings
Workout:
10 x 3 min on / 1 min off:
A)
Buy-in: 300m Run
AMRAP in remaining time:
10 Goblet reverse lunges 24/16kg
5 Burpees over KB
B)
Buy-in: 300/250m Row
AMRAP in remaining time:
Sled pull 103/78kg
Alternate between A and B.
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