STRENGTH

STRICT PRESS

5 REP @75%, 3 REP @85%, 1+ REP @95%

REST 2/3 MIN BETWEEN SETS

METCON

AMRAP 10’

KB SWING 24/16Kg

EVERY TIME YOU BREAK PERFORM 8 PULL UP

INTERMEDIATE

KB SWING 20/12 Kg

EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP

BEGINNER

KB SWING by feel

EVERY TIME YOU BREAK PERFORM 8  RING ROW