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Mercoledì 9 Agosto 2023
PROGRAM
PRE SEASON
AEROBIC CAPACITY & SKILLS
30 min emom a bassa intensità
200m run
work on cross over / double cross over
work on handstand pirouette
CLASS PLUS
10' practice
handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
7 thruster 60/40kg
7 bar muscle up
14 front squat
14 chest to bar
CLASS
GYMNASTIC
8' emom
L-sit hold
10" hollow position hold
CONDITIONING: Cindy
20 min amrap
5 pull up
10 push up
15 air squat
ENDURANCE
Chelsea
30 min emom
5 pull up
10 push up
15 air squat
Scaled version
3 pull up
7 push up
11 air squat
EXTRA
MOBILITY
BODY ARMOR
5 superset
12 plate curl and press
30" weighted plank
30" rest
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