30. April 2026

Warm up:

2 Rounds for quality:

30 sec Close grip hang

10m Quadruped walk

10m Walking lunges

15 sec Hollow rocks

Strength warm up:

For quality:

5 Push up to down dog

10 Band pull aparts

10 Banded floor press

With light DBs:

10 Spoto press

10 Seesaw rows

5 Bench press

Strength:

Every 3 min x 4:

10-12 DB Bench press

20 Alt. DB Seesaw rows

WOD:

4 Rounds for time:

200m Run

10 DB Push press 2x 22.5/15kg

10 DB Front squats 2x 22.5/15kg

Time cap = 12 min