19. August 2026

Warm up:

2 Rounds of:

Partner A) Row

Partner B)

AMRAP for quality:

10 Hip flows

5 Roll to v-sit

10 Cossack squats

10 Deck squats (optional)

10 Bottom squat rotations

(continue 2nd round where they left off 1st round)

Strength prep:

With an empty barbell:

3 Jefferson curls

5 Good mornings

5 1.5 Back squat

5 Paused back squats (2-3 sec)

5 Back squats

Strength:

Back Squat

3 x 11 @ 82 - 86% of 8RM (RPE 7, rest 90 sec between sets.

Workout:

20 min AMRAP:

10 DB Clean and jerks 2 x 15/10kg

10/7 cal Row

20m Sled push 150/100kg

10/7 cal Row

20-30 Wall balls 9/6/4kg

Rest 90 sec