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Lunedì 12 Febbraio 2024
PROGRAM
PRE SEASON
Strength Stamina
every 2' x 8
2 back squat at 80%
then active rest at air bike (250/200 watt)
Strength Conditioning
afap
3 round
10 front squat 70% (from the ground)
10 bar facing burpee over the bar
1 min rest
CLASS PLUS
kipping/strict/weighted ring dip
8 x 2-3
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
20/16 cal air bike
10 devil press 2x25/2x17,5kg
2 rope climb
CLASS
CONDITIONING
open 22.1
15 min amrap
3 wall walk
12 single arm alternated dumbbell snatch 25/15
15 box jump over
3 min rest
then...
GYMNASTIC CONDITIONING
6 min amrap
handstand push up [pike push up]
ENDURANCE
35 min amrap
2 wall walk
6 american swing 32/24
12 box jump over
15 cal air bike
EXTRA
MOBILITY
CORE
10' emom
odd: 10/15 ghd hip extension
even: 15/20 ghd sit up
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17’28” rx