5. August 2026

Warm up:

2 Rounds of:

40 sec Row

10m Sled push, empty sled

30 Single unders

10 Down ups

Strength prep:

For quality:

10 Hip flow, slow and controlled

5 Active dorsiflexions each side

5 Roll to v-sit

5 Kang squats

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

1. Build to today's heavy 10, with 2 reps in reserve.

Keep the reps quick, no long pauses at the top.

2. 2 x 10 @ 80-90% of 1, rest 3 min between sets.

Workout prep:

10m Sled push @ 50% working load

10m Sled push @ working load

20 DU / 30 SU

5 Burpees

Workout:

10 min AMRAP:

15/12 cal Row

10m Sled push 150/100kg

Rest 4 min

10 min AMRAP:

40 DU / 60 SU

10 Burpees