23. September 2026

Warm up:

3 Rounds of:

45 sec Ski erg, increasing intensity for each round

10 Pogo jumps

10 Kang squats

5 Hollow to arch roll

Strength prep:

For quality:

5 Unilateral hip flows each side

5 Hip airplanes each side

10 Alt. Single leg good mornings

With an empty barbell:

5 Jefferson curls with rotations

5 Romanian deadlifts

10 Deadlifts"

Strength:

Deadlift

4 x 9 @ 86 - 90%, rest 90 sec between sets.

Conditioning:

12 x 40 sec on / 20 sec off:

A) A-jumps to plate

B) KB High pulls 32/24kg

C) cal Ski

Alternate between A, B and C.

Accessory:

6 x 40 sec on / 20 sec off:

A) KB Russian twist 16/12kg

B) Hollow rocks / Tuck rocks

C) Plank hold

Alternate between A, B and C.