1) Riscaldamento
1000 mt Row
3 Rounds:
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Air Squats
In ginocchio, mani al pavimento, riscalda schiena ed articolazioni superiori (gomiti, spalle e polsi)
3 x 10 burpees box jumps
2) Tecnica/ Weightlifting
A)Bench Press (Panca Piana): 3 x 3 @ 115 kg
B) Bent over Row (rematore con bilanciere) : 5 x 5 @55kg
3) Workout
5 Rounds
20 burpees
10 pull ups
20 wall balls (12 kg)
10 pull ups
20 KB swings (28 kg)
1 min rest
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4) Recupero
50 V ups (decidi tu le pause)
5/10 min. stretching
By Marco Gunnella