15. April 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

20 sec Squat hold + 10 Air squats

10 Walking lunges

15 sec Hollow hold

Workout:

Every 12 min x 3:

600m Run

30m Sandbag walking lunges 20/10kg

400m Run

30 Sit-ups

200m Run

30 A-jump to 20kg plate

Time cap = 10:30

Accessory:

6 x 20 sec on / 10 sec off:

1) Max Push-ups / Kneeling / Deficit

2) Max Ring rows / Strict pull-ups