16. September 2026

Warm up:

1 min Echo bike (easy pace)

3 Rounds of:

10 Push-ups

5 Good mornings

10 Straight leg sit-ups

5 Russian KB swings

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 (tng) 

4 x 8 @ 87 - 91% of 8RM, rest 60 sec between sets.

Workout:

A) 8 x 20 sec on / 10 sec off:

Echo bike

Rest 1 min

B) 8 x 20 sec on / 10 sec off:

Push-ups

Rest 1 min

C) 8 x 20 sec on / 10 sec off:

American KB Swings 1 x 24/16kg

Accessory:

Ab Wheel Rollouts

3 x 8-10, rest 90 sec between sets.