STRENGTH

TABATA N1:

round 1= high plank hold
round 2= inch worm
switch every round

TABATA N2:

round 1= weighted plank hold (25/20 KG)
round 2= hollow rock
switch every round

TABATA N3:

round 1= 45֯֯⁰ hold (legs off the floor)
round 2= V.P.P (25/20 KG)

rest 1 min after every TABATA

METCON-AMRAP IN 15 MIN:

12 alt' single DB/KB snatch
9 pull ups
6 HSPU
400m run
40-55min

GOAL=4 rounds