Viernes 12 Julio

Warm Up
Mobility

+
EMOM 4’

Minute 1 : 30’’ Front scales/30’’ Back Scales à droite

Minute 2 : 30’’ Front scales/30’’ Back Scales à gauche

3 rounds :

– 20 Parallette Support Dumbbell Row (10 droite/10 gauche)

– 10 push-ups Tempo 31X1

– 10 Pistols sur une box (5 droite/5 gauche)

Skill
Movements of the Met Con

Met Con

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups

10 ring dips

15 single-leg squats

End Of The Wod

Complex 4 sets

8 KB Floor Press

20’’ Dual KB Hollow Flutter Kicks

8 KB Glute Bridge Floor Press

20’’ Dual KB Hollow Rocks