Circuit Training 21.09.2026

WARM UP
3 giri di:

• 10 Jump Squats
• 15 Lateral Hops
• 20 Walking Lunges
• 25 Crunches

STRENGTH

• Back Squat: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 1-2-3-4-5-6-7-8-9-10 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Jumps Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step-Up @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 45" Scissors Kicks
• 45" Russian Twists
• 45" Side Plank
• 45" Recupero