VENERDI
A

Warm up mobility 10’

Squat flow video

3 round: 30” duck walk 30” palloff dx 30” palloff sx 30” monster walk dx 30” monster walk sx 20 front squat 3-3-1-1 pc 10 spinte bacino alto

B

Front squat :

5   20"  4  20"  3  20"  2  20"  1  rest 3'  75%
Strict pull up:
Per 10' ogni 20" una rep

C

WEIGHLIFTING 

For time:

Grace 60/42kg

Rest 5’

Isabel 60/42kg

D

WOD 1
2 RND
10 BMU
20 Ring Dip
30 GHD
40CAL ROW

E

WOD2
For time:
Run 800MT
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

OPTIONAL WORKOUT

GYMNASTICS 

EMOM 12’

1: 1 TTB + max time L-Sit Hold

2: 2 TTB + max time L-Sit Hold

... 

( non mi stacco dalla sbarra dopo aver fatto i TTB)

Extended plank hold 60”

Rest 30”

Superman 60”

Rest 1’

X 3

ENDURANCE 

Row 

300mt fast 200mt slow

Rest 60”

X 5