WARM UP WOD
3 rounds not for time
15 Dog Up & Dog Down
15 OHS @empty bar
30” Superman Hold

STRENGTH
A1. Back Squat – 4 x 3
1’ di rest
A2. Strict Pull Ups – 4 x 5 – 7
1’ di rest prima di ripartire da A1

AEROBIC DEVELOPMENT
Row – 5 x 20” ALL OUT – rest 1’
– 3’ di rest
Run – 5 x 20” Sprint – rest 1’