• 3 Round of:
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
Double DB Devil Press (2X22.5/15) 10 reps
MB Wall Ball (12/9Kg) max reps unbroken
3:00 rest each round
(max reps unbroken continuative, non riposare con la MB in mano)

Back squat 5x5

• 5 Min E1/2MOM of:
Strict Handstand pushups 3-6 reps
Ogni 0:30 x 10 sets.
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).

"Tall Jerk" 5 x 3

Työntö (3 sek pito saksissa) 1x2x70%, 1x2x75%, 1x2x80%, 2x2x85%

RaakaRive + VAPU 1+3x70%, 1+3x75%, 1+3x80%, 2x(1+3)x85%

Valakyykky 5 x 2, esineitä kuminauhalla tankoon.

Accessory:

Te otteella 3 x 8
Deadbug 3 x 20

Kangaroo Flow video and/orThoracic Flow video

5 kipping/jumping pullups
10 box jumps

6 x 3-20 rep

Clean 1 RM

• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Row 0:30 @ max Kcal

Wu:
Erg+ burpee
Core

Strength:
Deadlift (every 3min)
6-6-4-4-2-2

Partner Workout (1min on/1min off)
1. airsquat
2. barbell squat
3. Db Hang clean thruster
4. Db Hang clean thruster
5. Weighted lunges