9.3.2026 Workout warmup Workout
2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups
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