Cross Training Day 12/13-10-2020

WARM UP
3 giri di:

• 30" Salto Corda
• 30" Shoulder Taps
• 30" Plank Hold
• 30" Wall Sit Hold

STRENGHT

• 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Double Unders/Mountain Climbers
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 4: 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• Minuto 5: 10 Power Cleans @50/25 Kg. (110/55 lbs.)
• Minuto 6: Riposo

CORE WORK

• 50 Hollow Kicks
• 50 Russian Twists (Dx+Sx=1)