WARM UP
3 giri di:
- 5 Sprawls
- 10 Crunches
- 15 Glute Bridges
- 5x3 BACK SQUATS
METCON
- AMRAP 4' di:
- 5 Pull-Ups
- 10 Toes To Bars
- 1' Riposo
- AMRAP 4' di:
- 5 Push Presses @50/25 Kg. (110/55 lbs.)
- 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
- 1' Riposo
- AMRAP 4' di:
- 5 Front Squats @50/25 Kg. (110/55 lbs.)
- 10 Jumping Lunges (Dx+Sx=2)
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
- Sit-Ups