Workout: 17 July 2026

Gym Workout

Warm up:

1. 25 Target jump burpees – time limit 60 seconds (this should be fast, once 60 seconds is up you are done no matter how far you got)

Workout:

1. Strict press 3 sets of 8 starting around 60% of max and increasing superset with 3 sets of 18 (each leg) moderate weight walking DB walking lunges (pick a weight you can go unbroken with)
2. Heavy Single-arm DB / KB rows 3 sets of 10 – 12 each arm superset with 3 sets of 12 Dips (recommend adding weight if movement it too easy)
3. 3 rounds, metabolic
   12 Pull-ups (alternative: Jumping pull-ups)
   12 light weight Hang barbell power snatches (recommend around 60% of your snatch max)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 2 rounds: as fast as you can
   50 Supermans
   25 Target jump burpees
   10 Clapping push ups