Lunedì

FORZA
PULL UPS STRICT: 6 X 50%/1'30"

CONDITIONING

4RFT (time cap 12')
12 CAL ROW
24 KB SWING (16–24KG)
12+12 OBLIQUI (10–15KG)
.....

Lunedì

FORZA
Back Squat: 4 x 12/1’30"

CONDITIONING

3RFT (time cap 12')
400 M RUN
24 KB SWING (16–24KG)
12 GHD SITUPS
.....

Lunedì

FORZA
Shoulder Press: 4 x 10/1’

CONDITIONING

FOR TIME (time cap 12')
21–15–9
Goblet Squat (16–24kg)
Stand up
.....

Lunedì FORZA
DB Shoulder to OH: 5 x 5 (50%RM)/1’30’’

CONDITIONING

AMRAP 6’
6 Pull ups
4 Cal Row
6 Alt DB Snatch (10–15kg)

.Rest 4'
.....

Lunedì FORZA
Back Squat: 6 x 6 (60%RM)/1’

CONDITIONING

3 RFT (time cap 12’)
400 mt Run
30 D.U.
20 Sit up
10 Deadlift (35–60kg)

.....