21. September 2026

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.