• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 4-6 reps
Strict Ring Dips 7 reps
Double KB Overhead Walking Lunge (light weight) 15 reps
GHD Sit Ups 10 reps

1 ¼ Front squats 5x3 reps

Strict Toes to Bar 3 x 8-10
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4 x 6-8

90-120s Rest between sets.

Giornata di REST ATTIVO!!

A.
For Time
3RND
750MT ROW
500mt SKI
25 du

B.
2 RND
Run 800m
30 DB Box Step Overs
10 Strict pull-up+w.

C.
5 Rnd
20 Cal. Bike
2xDB W. LUNGES 25mt
10 Sumo Deadlift bb
REST 2'

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

3:00 easy bike or row

Then 20 passthroughs

10 rounds for quality
4 HSPU (sub pike push ups from box)
6 chest to bar pull-ups
8 air squats

Conditioning
Teams of 2 ( You GO , I Go)

0:00-14:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
800 m Run ( relay , 2x200m each)

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

Coach surprise

• Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

One DB press 4x 10+10