LUNEDI – HD PRESS
W|U
ALT EMOM 9’
- 6+6 Half Kneeling Kb press @3232
- 40” Standing With MB (arms straight)
- 40” Warm Walk
STRENGTH
12’ to Find 3RM PRESS
-10% 2×3
-5% 2×3 @31X1
Rest 90” BTS
SPORT
FOR TIME
27 VUps
21 Front Rack lounges
18 VUps
15 Front Rack lounges
12 VUps
9 Front Rack lounges
C|O
1’ Seated Farward
1’ Reverse Table
1’ Child Pose
MARTEDI – GYM TCH
W|U
3 RNFT
6 Ring Row False Grip (3” stop top)
12 Alt Shoulder Touch From Quad.
6 Reverse Angel Snow
12 (6+6) Bottom Squat Kb press
SKILL WORK:
RingDips / Kipping Ring Dips
SPORT
AMRAP 12’
6 PullUps
9 Devil Press
12 Db Front Squat
C|O
B&A
MERCOLEDI – FS
W|U
10x 20”On / 10” Off
1/2 Squat Hold With plate in Oh
STRENGTH
12’ to Find 3RM FRONT SQUAT
-10% 2×3
-5% 2×3 @31X1
Rest 90” BTS
SPORT
AMRAP 10’
3 BarMuscleUps
6 Burpees Touch
9 Db Power Clean
C|O
3 x 200mt Jogging