3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

T2B,
Warm up : calssisc gym
2x10 pull up 2x10 push up
Core- to floor
Hang arc hang hollow
hang arch/hollow
T2B to floor with SMR
to ring tuck t2b
to bar tuck t2b
to ring t2b
to bar t2b

Workout: 3-5 rounds
1 rope climb
10 push up
10 V sit
10 lunges

Back rack lunges 4x12
Legless rope climb 6x1

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(20)
On the 5:00 x4
400m run
20 db hang to overhead
20 heavy jump rope/jump rope/double unders

Finisher
50 cross crunch
1:00 hamstring stretch

Deadlift 5 reps daily max
One arm db row 4x10/10

• 4 Round of:
One-Arm DB Squat Snatch (22.5/15Kg) 10 reps
Row 15/10 Kcal
Double Unders 45 reps
2:00 rest each round
Ogni round va affrontato a max effort!