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Venerdì 22 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Deadlift
1 x 5 70%
1 x 3 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Bench press + dragon flag
8 x 3 80% + 10"
CLASS PLUS
15' handstand walk practice
WORKOUT OF THE DAY
COMPETITOR
emom 24’
I: 45’’ max m row
II: 45’’ max m skierg
III: 45’’ max m air bike
IV: 45’’ max burpee
Score: somma dei metri + rep di burpee
CLASS
STRENGTH
In 8 min
10 heavy turkish get up
CONDITIONING
16 min amrap
12 sit up
10 burpee
8 kb swing 32/24
ENDURANCE
30 min amrap
400m row
15 sit up
15 burpee
EXTRA
MOBILITY
BODY ARMOR
Reverse fly
4 x max 2x5kg
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5196m + 68b