23. Juni 2026

Warm up:

6 x 30 sec on / 15 sec off

Shuttle runs

Tempo squats

Roll to V-sit

Strength: Back squat 

Warm up:

Body weight only:

10 Narrow stance air squats

10 Wide stance air squats

20 Hip flow

10 Deck squats

With an empty barbell:

5 Squat jumps

5 Back squats, down slow, up fast

5 Back squats, 3 sec pause in the bottom position

5 Back squats, one and a halves

Back Squat 

15 min to build to today's heavy 6.

WOD prep:

5 Thrusters with wall ball

10 Wall balls

10 Box jumps

WOD:

15 min AMRAP:

5 Shuttle runs (2x 7.5m)

10 Box jump overs

15 Wall balls 9/6kg