Warm Up
Mobility
Skill
3 rounds of : 20’’ sit-up-8 good morning empty bar tempo 2/2/2-20’’ sit-up-8 deadlifts empty bar tempo 2/2/2
60’’ rest between each round.
Then : 200-m run
Met Con
Mr. Joshua
5 rounds for time of :
Run 400-m
30 GHD sit-up
15 deadlifts
End Of The Wod
2 rounds of :
8 reps dumbbell shoulders press
20’’ isométric push-ups (elbows 90°)
8 reps superman statique + activation arms with light weight
20’’ Side plank with rotation interne
8 reps lateral elevations + external rotation (dumbbell ou light plates)