LUN
wup
5x
5 Airsquat @51×1
10 Upright row
45” plank
10 Pushup
wod
Amrap 8’
8 F.squat
6 P.clean
4 Ring dip
cout
10’ skill DU
MAR TEAM of 2
wup
3x
5 Kang squat
10 Lounges
15 Glute bridge
20” Superman
wod
Collezionare 100 a.swing di coppia
Ogni volta che si molla la KB, 10 burpee syncro , e cambio .
cout
Scarico schiena
MER
wup
4 x
5 Pushup
5+5 Db press
5 Indu pushup
5 oh db lat box step up
wod
Ladder 1-10
2db f.squat
Hspu
cout
3x 20 hollow rock wtd
R1’
GIO HD
wup
5x
10+10 pollof press
10 banded goodmorning
10 pause jumping squat
wod
5×3 dl
cout
5×5 strict pullup wtd if possible
VEN ED
wup
30-20-10
Lounges
Hollow rock
——
10’ drill progression
——
wod
3×6’ @max
Rest 6’ or heart rate below 99bpm
cout
Stretching
SAB
wup
5x
5 Band pull apart
5 Rev. band pull apart
5+5 Db suitcase rev. lounges to single leg rdl
wod
EMOM 10’
5 p.snatch
cout
B+a