MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side/ARY CON BASTONE MOBILITY

Video

Spiderman Hold: 1 Minute Each Side
Video

Calf Stretch - 1-2 Minute Each Side
Video

ACTIVATION
3 Rounds:
30 Seconds Each:

Easy-Moderate-Hard Bike/ CORSA SU TAPPETO
Push-up to Down Dog Video
Russian Kettlebell Swings /ARY USARE BILANCIERE A BRACCIA TESE
Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strict Chest to Bar Pull-ups (On the 7:00…)
1 Set:
Max Unbroken Strict Chest to Bar Pull-ups

ARY USA BASTONE TRA IMPUGNATURE DEL TAPPETO (GAMBE TESE E CERCA DI METTERTI IN POSIZIONE PIU' ORRIZZONTALE POSSIBILE)
ALTERNEREI A OGNI PAUSA 30-40" DI HOLLOW POSITION

For Time:
50 Deficit Strict Handstand Push-ups (4.5"/3")

5 Minute Time Cap

LAVORIAMO SULLE SERIE E NON SUL TEMPO...POI FAREI 35-50 HSPU CON KIPPING.

LAVORO PER HSW 10'

AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike (ARY TAPPETO)
Into Max Rounds
9 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (185/135)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (225/155)
21 Double Unders

ARY CORSA 800, 400, 200 RISPETTIVAMENTE 1,2,3 RND

POWERN CLEAN TENERE MAX CARICO E AUMENTARE LE REP

IO TERREI 7' DI LAVORO E NON 5'
CHE DICI?