20. 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 prep:

With an empty barbell:

10 RDL

10 Alt. Back rack lunges

10 Paused bench press

10 Bent over rows

10 Bench press

Strength:

Bench press

1. Build to today's heavy 6, with 1 rep in reserve.

Bent Over Row

1. Build to today's heavy 6, with 1 rep in reserve.

Workout:

15 min EMOM:

Min 1: 8-12 Burpee box jump overs

Min 2: 10m Sled pull 100/80kg (2x5m)

Min 3: 15-20 Russian KB Swings 24/16kg