W.UP
Pigeon Pose: 2'
Couch Stretch: 2'
Warrior Squats:2'

4 RND
4 Strict Pull-up
8 dragon flag
12 pike push-up

Straight Leg Bench Dip 6-8x10 rest 60"
TRICIPITI ALLA PANCA O BOX

STRENGHT PL
DEADLIFT

SET 1-2: 10-12 (60%@1RM)
SET 3-4: 5-8 (65-70%)
SET 5-6: 3-5 (70-75%)

POI CON VEST

DL
4X AMRAP60" MAX REP (55-60%@1RM)
SUPER SET
5 PER GAMBA Reverse Bodyweight Power Lunge

WOD
WOD
"LAMA"
FOR TIME
1 BMU/RMU
2 C&J
3 BOX JUMP
5 HSPU
6 DB SNATCH
7 KB REVERSE L.
8 PULL-UP
9 SDHP
10 W.BALL
AD OGNI SET AGGIUNGERE 10 CAL. BIKE, ROW, RUN
SEQUENZA:
1 (10 CAL.)
1+2 (10 CAL.)
1+2+3 (10 CAL.)
1+2+3+4 (10 CAL.)
ECC. FINO A 10

OPZIONALE
BENT ROW
10,8,6,4

ROWING CON ELASTICO BASSO: 5X10-15 REP

Scoring: