13. Mai 2026

Warm up:

500m Row (easy pace)

For quality:

10 Rocking push up

5 Push up to Down Dog

10 Band pull aparts

Strength:

Back Rack Lunges (Week 5)

3 x 10, rest 60 between sets.

You should feel like you could do 4 more reps if needed.

Strength prep:

With an empty barbell:

5 Jefferson curls

5 Good mornings

5 / 5 Static split squats

10 Alt. Back rack lunges (step forward)

Workout:

8 x 2 min on / 1 min off:

A)

12/9 cal Row

9 Burpees over line

max Sled pull 100/80kg - in the remaining time.

B)

12/9 cal Row

9 Burpees over line

max Sandbag walking lunges 20/10kg - in the remaining time