12. August 2026

Warm up:

2 Rounds of:

45 sec Echo bike

5 Roll to V-sit

10m Walking lunges

10m Death march

Strength prep:

For quality:

5 Unilateral hip flows each side

5 Hip airplanes each side

10 Alt. Single leg good mornings

5 Roll to v-sit

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

5 Romanian deadlifts

10 Deadlifts

Strength:

Deadlift (tng)

3 x 9 @ RPE 8, rest 90 sec between sets.

Workout:

Team of 2. Ore alone

6 x 3 min on / 1:30 off:

A)

Buy in: 30 / 20 cal Echo bike

Max distance sandbag walking lunges

B)

Buy in: 30 / 20 cal Echo bike

Max distance Sled pull 150/100kg

C)

Buy in: 30 / 20 cal Echo bike

Max DB Box step overs 2 x 15/10kg 20in

Alternate between A, B and C.