Circuit Training 13.10.2026

WARM UP
3 giri di:

• 15 Air Squats
• 10 Star V-Ups (Dx+Sx=1)
• 5 Sprawls

STRENGTH

• Deadlift: 10-8-6-4-2 @80-85% 1RM (Pausa 90")

METCON

2 giri (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
25 Crossbody Toe Taps (Dx+Sx=1) 20 Inverted Burpees 15 Affondi alternati con disco @20/15 Kg. (44/33 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @40/30 Kg. (90/65 lbs.)	20 Crossbody Toe Taps (Dx+Sx=1) 15 Inverted Burpees 15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @35/25 Kg. (75/55 lbs.)	20 Crossbody Toe Taps (Dx+Sx=1) 15 Reverse Burpees 15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @35/25 Kg. (75/55 lbs.)

CORE WORK

• 100 Sit-Ups
• 100 Deadbugs