4. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

10 Pogo jumps

10 Alt. Lunges with overhead back reach

10 Ring rows

Strength:

Every 2 min x 4:

5 Strict press

5 Bent over rows

Workout:

Teams of 2.

8 x 3 min on / 1 min off:

A) AMRAP:

Buy in: 400m Run (together)

Max DB Thrusters 2 x 15/10kg in remaining time

B) AMRAP:

Row for max distance

C) AMRAP:

Buy in: 400m Run (together)

Max Sled pull in remaining time

D) AMRAP:

Ski erg for max distance