13. Mai 2026

Warm up:

400m Run (easy pace)

2 rounds:

10 Pulls on rower

30 SU

2 Inch worm into upward dog

WOD prep:

At workout pace:

100-150m Row

20 DU

100m Run

Conditioning:

Every 10 min x 3:

50 DU / 75 SU

800 / 750m Row

50 DU / 75 SU

800m Run

RPE 7-8

Accessory:

6 min EMOM for quality:

Min 1: 10-15 Hollow hold banded pulls

Min 2: 30-40 sec Reverse plank