PAIRS

Viernes 23 Agosto

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)

 

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