Runtastic

WARM-UP

6' For Quality:

5 Air Squats (3 Second Pause at the bottom)

10 Scapular Push-Ups

5 Russian Baby Makers

10 Banded Pass Throughs

100m Run

STRENGTH

Barbell Complex - On The 1:30 x 5 Rounds:

3 Strict Presses + 5 Push Presses

WOD

"Runtastic" - For Time (TC: 25'):

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

“Ductus Exemplo"