Mobility 2x

30 secs Lat.stretch / side

30 secs Prayer to cobra

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Activation 2x

10 Banded pull apart

10 Banded diagonal pull

10 Banded Lat. pull down

15 secs Hollow hold

15 secs Superman hold

  5 Beat swing

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Skill

 

3x

30 secs ON / 60 secs OFF

Toes to bar

 

3x

1:00 ON / 2:00 OFF

Rope climb

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WOD

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3 Rounds (REST 1:1)

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||| Niveau 1

16 Calorie bike erg

50ft. Walking lunges (LIGHT)

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||| Niveau 2

 

18/16 Calorie bike erg

50ft. Walking lunges (35/25)

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||| Niveau 3

 

20/17 Calorie bike erg

50ft. Walking lunges (50/35)

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||| Niveau 4

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25/21 Calorie bike erg

50ft. Walking lunges (70/50)

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