22. April 2026

Warm up:

6 min EMOM:

Min 1: 45 sec Ski / Row

Min 2: Squat to stand / Cossack squats*

Min 3: Baby burpees / Down ups*

*1st / 2nd round.

Strength: RDL

Warmup:

With an empty barbell:

5 Jefferson curls

10 RDL

RDL

3 x 8-10, rest 60 sec between sets.

Workout:

8 x 1 min on / 1 min off:

A)

9/7 cal Ski

max KB Goblet squats 1 x 24/16kg - 53/35lbs in remaining time.

B)

9/7 cal Row

max Burpees over rower in remaining time

Alternate between A and B.

Accessory:

3 Rounds of:

30-45 sec Side plank each side

8-12 Lying windmills