Warm up: 

Mobility 

200m RUN

10 Air Squat

10 Sit Up

300m RUN

15 Air Squat

15 Sit Up

400m RUN

20 Air Squat

20 Sit Up​

​

​

Strenght:

​

Back Squat  5x3@90% 1RM

Take 4' rest between each series

​

Conditioning:

​

EMOM16':

​

Deadlift 100/70 (between 1 and 5)

Pistols alt (between 10 and 20)

Heavy WallBall  15/10 (max)

​

Skill :

​

Work MU Ring -> Click here

​

​

​

​