22. April 2026

Warm up:

3 Rounds for quality:

10 Anterior floor rotations

10 Good mornings

10 Band pull aparts

10 Air squats

Strength: Bench press 

Warm up:

Bodyweight:

10 Wrist push-ups

10 Banded floor press

10 Band pull aparts

With an empty barbell:

10 Spoto press

10 Bench press

Bench Press

1. 10 min to build to today's heavy 8.

2. 2 x 8 @ 80-90%, go every 2 min.

WOD prep:

5+5 Single arm KB Swings

5+5 KB Hang snatches

5+5 Alt. KB Front squats

WOD:

Every 4 min x 4:

7 KB Hang snatches 2 x 24/16kg

14m KB OH Carry

14 KB Front squats 2 x 24/16kg

28m KB Front rack carry (4 x 7m)