Front Squat
5x7 réps
Dumbell Walking Lounge
5 x 20m (2x20Kg)
WoD
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories
Score is row calories
Rest 3 minutes between rounds.
Isolation
Superset
Isolation Ischio
3x 15 Relever de jambe au Swiss ball
Abs
3 x 8 Strict Toes to bar
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