8. April 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

45 sec Ski

3 Inch worm into push-up

45 sec Row

12 Air squats

Workout prep:

2 x 10 Wall balls, 15-20 sec rest between sets

Workout:

4 x 9 min on / 2 min off:

500m Run RPE 7-8 (race pace)

25/20 cal Ski

30 Wall balls 6/4kg to 10/9ft

Max cal row in remaining time