21 LUGLIO

STRENGHT

TABATA (20″ON/10″OFF)
6 rds alternated

L sit on chair
back exstension
tuck sit up
back extension

every round is: 20″ L sit on chair, 10″ rest, 20″ back extension, 10″ rest, 20″ tuck sit up, 10″ rest, 20″ back extension, 10″ rest

there is not rest between rounds

WOD

FOR TIME

200 jump rope

3 RDS
20 air squat
20 kb snatch

2 RDS
20 jump squat
20 kb clean&jerk (10+10)

1 RDS
20 box jump
20 wall walk up plank

200 jump rope