WARM UP
3 Rounds of:
8 Passovers + 4 OH Squats
8 Ring Rows
8 Hollow Body
8 Back Extensions
100m Run
MOBILITY & SKILLS
Burgener Warm up – Wall Ball Clean
CONDITIONING
-BEAT THE CHAMP-
La Battaglia Di Milano
“EVENT 1”
IN 7′ TIME CAP PERFORM:
3 Rounds For Time
20 Alternate Kettlebell Snatch #24/16
20 Wall Ball 9/6
THEN:
Max Effort Calories Rower in Remaning Time
ACCESSORY WORK
Superset 1
Toe to Bar 4xMax Unbroken
Sit Ups 4×20-30
Triset
V-Up 3×15-20
Kneeling oblique Pull Up Band Crunch 3×10/side
Low to High Band Wood Chopper 3×10/side
