1. Juli 2026

Warm up:

2 Rounds:

10 Pogo jumps

5 Broad jumps

10 Cat and cow flow

10 Down ups / Baby burpees

For quality:

10 Scapula pull-ups

5 Push up to down dog

10 Band pull aparts

10 Banded floor press

8-10 Ring rows

With light DBs:

5 Spoto press

5 Paused bench press

Then give members a couple of minutes to find their working weight.

Strength:

Every 90 sec x 8:

A) 10-12 Tempo Ring rows

B) 10-12 DB Bench press

Alternate between A and B.

Workout:

20 min EMOM:

Min 1: Max Sled push

Min 2: Rest

Min 3: Max Burpee broad jumps

Min 4: Rest