EMOM
WARMUP
– 2 Rounds:
60” Double Unders
10 PVC Shoulder Dislocates
10 Straight Leg Situps
5 Inchworm Pushups
5 PVC Overhead Squats (4” Down + 4” Up)
WOD PREP
– Overhead Squat Warmup
8 reps @20/15kg (focus posizione spalle, ascelle rivolte in avanti)
rest
8 reps @light (focus posizione del busto)
rest
6 reps @light-medium
rest
6 reps @medium
HEAVY DAY
– E2MOM x 5 sets:
9-7-5-3-1
Overhead Squat (from rack)
*All sets as heavy as possible (start with 70+%1RM)
*Alternative Option: Front Squat (from rack)
AFTER PARTY
– As Fast As Possible with Time Cap: 5min.
30 Burpees Over The Line
20 Strict TTB or Strict Knee to Chest