Force
Back Squat
10-10-10-10-10 Réps
For load
WoD
21-15-9
Walking Lounge (2x 20 Kg)
Box jump over the box
Dumbell Snatch (30 Kg)
Core Routine
For Quality
100 Hollow Rocks
100 Hollow Arch
10 x 10/10 réps
Finisher
100 Burpees
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