2. September 2026

Warm up:

1 min Shuttle run (easy pace)

1 min Echo bike

2 Rounds of:

5 Unilateral hip flows each side

5 Hip airplanes each side

10 Alt. Single leg good mornings

5 Rolling straddle stretches

Strength prep:

For quality:

10 Hip flow, slow and controlled

5 Active dorsiflexions each side

5 Roll to v-sit

5 Kang squats

With an empty barbell:

3 Jefferson curls

5 Good mornings

5 1.5 Back squat

5 Paused back squats (2-3 sec)

5 Back squats

Strength:

Back Squat

3 x 12 @ 85 - 89% of 10RM, rest 90 sec between sets.

Workout prep:

5 Air squats

5 KB Deadlift

5 Jumping squats

5 Russian KB swing

5 Box jumps

5 American KB swing

Workout:

2 Rounds of:

2 x 30 sec on / 30 sec off:

Sled pull 100/80 kg

2 x 30 sec on / 30 sec off:

cal Echo bike

2 x 30 sec on / 30 sec off:

American KB swing 24/16kg

2 x 30 sec on / 30 sec off:

Box jump overs with step down

Accessory:

Weighted Plank Hold

3 x 1 min on / 1 min off