Warm up
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
Force
Pull Up :
- 3 x 3 @ 20kg 90" rest
EMOM 5'
- 12 Cyclist Squat @ 20kg KB
- 8 Dips Matador
- 12 Romanian Deadlift (DEF :20kg) @50 kg
- 6 Abs Roll On Knee
Calisthenics
- HandStand 10'
- Ring Mu Strict Emom 5' 1 Reps
- Front Lever Hold 3 x 20"
Extras
Halerophilie
Snatch
- Every 15' x 5' @ 40kg
- Every 20" x 5' @ 45kg
- Every 30" x 5' @ 50kg
- Every 45" x 5' @ 55kg
- Emom 5' @ 60kg +1kg par minute