Warm Up
Mobility
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EMOM 4’
Minute 1 : 30’’ Front scales/30’’ Back Scales à droite
Minute 2 : 30’’ Front scales/30’’ Back Scales à gauche
3 rounds :
– 20 Parallette Support Dumbbell Row (10 droite/10 gauche)
– 10 push-ups Tempo 31X1
– 10 Pistols sur une box (5 droite/5 gauche)
Skill
Movements of the Met Con
Met Con
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
End Of The Wod
Complex 4 sets
8 KB Floor Press
20’’ Dual KB Hollow Flutter Kicks
8 KB Glute Bridge Floor Press
20’’ Dual KB Hollow Rocks