WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

SKILLS & SPECIFIC WARM UP
3-5 REPEATS PER EXERCISE TO GET THE RHYTHM

CONDITIONING

“VIA CRUCIS” – AKA “LET’S CELEBRATE THE VILLANI FAMILY”
For Time in Pair of Two
Buy In 3935mt Row
Then
115 Double Unders
33 Syncro Pull Ups
33 Handstand Push-Ups (While A do exercise, B Attempt in Handstand Hold)
33 Syncro Toes To Bar
115 Double Unders
115 Wall Ball Shots #9/6
33 Syncro KB Snatch #24/16-Alternate DB Snatch #22.5/15
33 Alternate Clean & Shoulder to Overhead (While A do exercise, B Attempt in Front Rack)
115 Burpees Shuttle Run (1 shuttle = 10 mt)
33 Cal Row
115 Box Step Ups #60/50 cm
115 Sand Bag Walking Lunges #25
33 Syncro Push Ups
33 Syncro Weighted Sit Ups

Cash Out 2000 mt weighted Run together, the time is taken on the second member of the team