WARM UP
10’ Groups Dynamics & Mobility

GYM STRENGTH & BB STRENGTH
5 Sets of:
A1- Weighted GHD Hip extension – 8 Reps
A2- Flutter Kick – 30”/40”
A3- Weighted (if possible) Strict Ring Dip – 5 Reps

WOD
AMRAP 7′
7 Hang Power Clean @ 40/25 Kg
7 Wall Ball @ 9/6 Kg
7 Lateral Box Jump
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