CLASS WORKOUT
| EMOM 4’ x3 Min 1: 50s Max strict pull up supination Min 2: 50s max double ketbl farmer carry Min 3: 50s max double dumbbell bent over row Min 4: rest – DEATH BY (max 10’) 4 Shuttle run 10m + 2 burpees -> Ajouter 2 burpees à chaque round 2’ rest For time 100 VUP Cap 6’ |
ADVANCED ATHLETES
| EMOM 4’ x3 Min 1: 50s Max strict pull up supination Min 2: 50s max double ketbl farmer carry Min 3: 50s max double dumbbell bent over row Min 4: rest – DEATH BY (max 10’) 4 Shuttle run 10m + 2 burpees -> Ajouter 2 burpees à chaque round 2’ rest For time 100 VUP Cap 6’ – 3x – 3’ rest 6 bench press @ 80% 1RM + Max deficit push up sur dumbbell – 3x – 1’30 rest Max bent over row @ 60kg 1 routine over au crossover symetry |
