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WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS SKILLS
Pistols
For Advanced : EMOM 8
Odd Pistol / assisted Pistol – 3-4 each leg
Even Lateral Side Plank – 30” + 30”
WOD:
For Time:
600mt Run
30 Alt Leg Front Rack Lunges @ 50/35 Kg
15 KB Swing @ 24/16 Kg
400mt Run
20 Alt Leg Front Rack Lunges @ 50/35 Kg
10 KB Swing @ 24/16Kg
200mt Run
10 Alt Leg Front Rack Lunges @ 50/35 Kg
5 KB Swing @ 24/16 Kg