Warm up
A- 400m run
Roll out ITB & calves/ 2x 5m dynamic walk + inchworm with push up + walking quad stretch
B- Dead bug complex
Plank complex
Gymnastic isometric holds
Skill
Horizontal ring rows & Bulgarian split squats
WOD
4 rounds NFT:
600m run
15 horizontal ring rows
2x Bulgarian split squats 7 reps
GoFit
Warm up
A- 400m run
Roll out ITB & calves/ 2x 5m dynamic walk + inchworm with push up + walking quad stretch
B- Dead bug complex
Plank complex
Gymnastic isometric holds
Skill
Horizontal ring rows & Bulgarian split squats
WOD
7x
30:30
-Shuttle run
-Horizontal ring rows
-Bulgarian split squats
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