9. September 2026

Warm up:

6 x 30 sec on / 15 sec off:

1: Row

2: 8 Plate ground to overhead + Max plate jumps

3: Hollow flutter kicks

WOD prep:

10 KB RDL

10 Russian KB Swings

10 KB Swings

10 Walking lunges

10 Box jumps

WOD:

40 min EMOM for max reps:

Min 1: cal Row

Min 2: Walking lunges (bodyweight)

Min 3: Box jump overs

Min 4: KB Farmers carry 2 x 24/16kg

Min 5: Rest

Accessory:

3 Rounds of:

10 Side plank hip raises each side

20 KB Russian twist