12/05/2016

12/05/2016

BEGINNERS

1 -  5 x 30'' max effort - 30'' 200 wat BIKE

rest 1

2 - 1250m row - > 250m row max effort  | 250m recovery

rest 1

3- 1000m run tc 5'

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INTERMEDIATE

EMOM 14'

ODD 5 Bench Press on the floor 80% di 1 rm

EVEN 2 DL + 1 Clean Squat (90% del clean)


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