[vc_section][vc_row][vc_column][vc_column_text]WARMUP
E.M.O.M. 12
30″ ON/30″ OFF
– ROPE JUMP SU;
– BANDED GOOD MORNING;
– GROUND TO OVER HEAD WITH PLATE;
– 1′ REST[/vc_column_text][vc_column_text]FRONT SQUAT
EVERY 3min x 5 SETS
FIND HEAVY SINGLE OF THE DAY[/vc_column_text][ut_custom_shortcode][wpdatatable id=31][/ut_custom_shortcode][vc_column_text]SQUAT SNATCH
EVERY 2min X 5 SETS
FIND HEAVY SINGLE OF THE DAY
THEN
3 SETS OF 2 REPS @80% HEAVY SINGLE[/vc_column_text][ut_custom_shortcode][wpdatatable id=34][/ut_custom_shortcode][vc_column_text]5 SETS OF
3 HIGH PULL + 5 SNATCH DEADLIFT @ 110% OF 1RM[/vc_column_text][vc_column_text]BACK SQUAT
EVERY 3min X 5 SETS
FIND HEAVY SINGLE OF THE DAY
THEN
4 SETS OF 3 REPS @80% HEAVY DAY[/vc_column_text][ut_custom_shortcode][wpdatatable id=28][/ut_custom_shortcode][vc_column_text]——————————————
E.M.O.M. 5
3/5 PULL-UP STRICT
30″ REST
7/7 2KB GORILLA ROW
——————————————
ABS
Tabata 1′ ON/1′ OFF
Plank on elbows
Hollow hold
REST 2 MIN
3 SETS OF
Ghd bench sit up 15 reps
Reverse crunch
REST 60 SEC
REST 2 MIN BTW[/vc_column_text][vc_row_inner][vc_column_inner width=”1/3″][ut_btn button_add_icon=”yes” button_icon_type=”fontawesome” button_icon_size=”20″ button_particle=”yes” button_particle_effect_direction=”right” button_size=”bklyn-btn-large” button_fluid=”yes” button_border_radius=”13″ button_custom_border=”yes” font_weight=”” button_text=”AREA RISERVATA” button_icon=”fa fa-sign-in” button_text_color=”#ff2d55″ button_text_color_hover=”#000000″ button_particle_effect_color=”#d8ff3a” button_link=”url:https%3A%2F%2Fwww.wl-training.com%2Fportal%2Fportal-hub%2F|title:AREA%20RISERVATA||” button_border_color=”#ff2d55″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][/vc_section]