GENERAL WARM UP :

MOBILITY

SPECIFIC WARM UP :

SKILL A.SWING – SDHP

WOD 

INTERVALLI 3′ ON 3′ OFF 4 ROUND

A) ROWING 30 CAL MEN 20 WOMAN

AMREPS AMERICAN SWING 28/20 – 24/16 – 20/12C

3′ REST

B ) 400 RUN 200 ( BEGINNER ) / 100 D.U

AMREPS SDHP 40/30 – 30/20 – 20/15

3′ REST