6. Mai 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

30 sec Static shin box each side

5 Active dorsiflexions each side

5 Rolling straddle stretches

5 Burpees

Strength prep

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

10 Romanian Deadlift

Strength:

RDL (Week 3)

3 x 8, rest 60 sec between sets.

Workout:

6 x 90 sec on / 90 sec off:

8 Shuttle runs (2 x 7.5m)

Max Line-facing burpees in remaining time.

Mobility:

3 min EMOM:

Min 1: Preacher stretch

Min 2: Glute stretch L / R

Min 3: Calf stretch L / R