Circuit Training 20.10.2026

WARM UP
3 giri di:

• 10 Sprawls
• 20 Lateral Lunges
• 30 Sit-Ups

STRENGTH

• Deadlift: 5-5-5-5-5 @80-85% 1RM (Pausa 90")

METCON
E3MOM 9' di:

(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
7 Clusters @50/35 Kg. (110/75 lbs.) 9 Kettlebell American Swings @24/16 Kg. (53/35 lbs.) 12 Toes To Bars	7 Clusters @40/30 Kg. (90/65 lbs.) 9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.) 12 Knees To Elbows	7 Clusters @35/25 Kg. (75/55 lbs.) 9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.) 12 V Sit-Ups

CORE WORK

• 100 Crunches Completi
• 100 Double Unders