WOD

21-15-9
Overhead Squat 40/25
Toes to Bar

direttamente in…

15-12-9
Thruster
Pull Up


HOME WOD

21-15-9
Dumbell Goblet Squat
Sit Up

direttamente in…

15-12-9
Dumbell Thruster a due mani
V-Up


MOBILITY

2’ Seated Straddle
1’ Bound Angle
90’’ Pigeon  /lato


WARM UP

3x
30’’ Plank
10 Air Squat
5 Down Dog + Push Up


WARM UP SPECIFICO

10 Dumbell Goblet Squat
10 Sit Up
10 Dumbell Thruster
10 V Up



NOTE:
Finito il 21-15-9 passate senza pausa al 15-12-9
Cap Time 15 Min