Workouts

A) 12’ VOL. ACCUMULATION
8 db strict press
8/8 three points db row
Rest 60-90"


B) KIPPING/BUTTERFLY PRACTICE 10’


C) INTERVALS
2’ON - 2’OFF x 4 Rounds
15/12 cal erg
10 burpees
Max pull ups in remainning time

A) 6 ROUNDS FOR QUALITY
2-6 strict pull ups
30/30" weighted lateral plank
Rest 60"


B) 5 ROUNDS FOR TIME
12 2db hang snatch
24 sit ups
36 wallballs


TC: 22’