W.UP
PIKE STRETCH: 2' HOLD
BARBELL THORACIC EXTENSION: 2'
CHIL'S POSE ON BOX: 2'

4-5 RND
Rear Delt Raises 12-15
REST 1-2' TRA I RND
Alternating Single Leg RDL Row 10-12 per leg
REST 1-2' TRA I RND

4-6 RND
REST 1-2' TRA I RND
PULL-UP PRESEA STRETTA 10-12

Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

STRENGT PL
ENDERTON FRONT SQUAT COMPLEX X1REP

(3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
VEDERE VIDEO
youtu.be/qfSTyM5PkB8

SET1-3: 1 REP @85% 1RM COMPLEX
SET2 4-5 : 1 REP @90% 1RM COMPLEX

WOD
"RED PANDA"
AMRAP 20'

500MT ROW/500MT RUN
THEN
AMRAP 20'
8 THRUSTER HEAVY
10 DB BOX STEP OVER
12 DEVIL PRESS ONE ARM
10 TTB
8 RING DIP

Scoring:

CONDITIONING & SKILL
AMRAP 4'
ROW 30/20 CAL (2' DU O RUN)
Max Rep TTB nel tempo rimanente
Rest 2'
AMRAP 4'
25 TTB
Max CAL. ROW/DU/RUN nel tempo rimanente
Rest 2'
AMRAP 4'
ROW 30/20 CAL (2' DU O RUN)
Max Rep TTB nel tempo rimanente
Rest 2'
AMRAP 4'
25 TTB
Max CAL. ROW/DU/RUN nel tempo rimanentee

Optional

4-5 SET
1 Strict Pull-up 5
2 Double DB Biceps Curl 10-12
3 Alternating Hammer Curl 5-8 HEAVY