DAY 3
11.10.2017
WARMUP
MOBILITY
in a 15′ window
from 0 to 3′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 4′ to 7′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
from 8′ to 11′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 12′ to 15′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
CORE
3 X 10
back extension on GHD
with bumper plate 10 kg