• 18 Min E6MOM (ogni 6 min x 3 volte) of:
BB Thrusters (60/40Kg) 10 reps unbroken
Run 400 m sprint
BB Thrusters (60/40Kg) 10 reps unbroken

400mt run = 500mt row

On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

DAY 6
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

1.) Row
2.) Burpee
3.) Bike
4.) Rest

• Go hard, but sustainable pace.

12 min EMOM

Odd: 2 ropeclimbs
Even: 7 OHS

1.5 Miles (2400 m) of:
Run @ max effort
Riscaldarsi bene con 10’ di corsa a ritmo crescente ma senza andare oltre il 70% MHR.

• 8 Min EMOM of:
BB Front Squats 65% 1RM 2 reps

• 60 Min of:
Row @ 60-70% MHR

4 round

2 rope climb
200m run
20 DB trusther
200m run