2026.09.01 – Kedd
Warm up:
1’30” Row
1’30” Ski
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Skill:
Every 1’30” x 12 sets
2-4 Wall walk
1-3 BMU
Bike (recovery pace)
Strength:
3-4x
10-10 Single arm incline DB bench press
10-10 KB gorilla row
Metcon:
AMRAP 6
20 Shuttle run (7.5-7.5m=1rep)
40/30 cal C2 bike
Max cal ski (in remaining time)
*rest 3′
AMRAP 6
40/30 cal C2 bike
40/30 cal ski
Max shuttle run (in remaining time)
*rest 3′
AMRAP 6
40/30 cal ski
20 Shuttle run
max cal C2 bike (in remaining time)
Accessory:
4x
10-10 Single arm ring row
10-10 Seated single arm DB strict press