WARM UP
dynamics exercises, bodyweight movements and fun!
SKILL / STRENGHT / WL
DL
Technique and then Onde x3
5 3 1 70-75-80 %
5 3 1 75-80-85%
5 3 1 80-85-90%
WOD
AMRAP 4′
10 DB SN 15/10 Kg
20 DU
REST 2’
AMRAP 4′
8 DB SN 20/15 Kg
30 DU
REST 2’
AMRAP 4′
6 DB SN 25/20 Kg
40 DU