WOD

Conditioning


E3MOM 4 rounds
200 m run
12 pull up
9 kb swing 24/16 kg

3’ rest

E3MOM 4 rounds
250/200m row
8 burpees
9 kb sdhp 24/16 kg

Longevity


20 MIN CONTINUOUS TIMER
Bike or Row @ Easy effort.
At minutes 5, 10, and 15, stop and perform the following:
Wall Sit 30 sec
Side Plank Hip Taps 15 sec/side
Reverse Plank Bridge Hip Lifts 30 sec
Single Arm Ring Row Hold 15 sec/side

10' EMOM
odd Walking push up
even Kbs farmer carry

ASD Atlas Acireale PIVA 05738720878 CF 90063340872
Enrico Fermi, 5 - Acireale 95024, CT
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