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

Ci vediamo a Segrate Expo presso il centro parco di via San Rocco 1 !   TEAM WOD of 2 5 Rounds for time of: 30 Syncronized Air Squat 15mt

WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN – 1 RM of the Day WOD Drop Down to 50-65% 1RM PW CL -Then- For time: 15-12-9-6-3 reps of

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- DB Russian Step Up – 8 Reps A2- GHD Hip&Back Extension – 8 Reps

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Stets of: A1-Bench Press – 6 reps A2-Side plank hold – 30” each side A3- 1-Arm DB

WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20' 400mt Run -then- 3 Rounds of: 5 Push Press @ 45/25 Kg 7 TTB 15 DU

WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS STRICT MUSCLE UP WOD EMOM 18' -min1 C2B/ Pull Up– 5/7 Reps -min2 Burpees Box jump – 8/10 Reps -min3 Parallette

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Switch as needed and complete: 50 HSPU/Wall Climb 50 Deadlift @ 80/50 Kg 50 K2E 50 Push Jerk @

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- DB Cuban Rotation – 8/10 Reps A2- Around the world on floor – 8/10

Warm up 10' Group Dynamics and Monility GYM SKILLS: Kipping Ring Dip WOD AMRAP 15' 5 Ring Dip / Perfect gym push Ups 6 Goblet Squat 24/16kg 7 C2B/ Pull