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Description

Pesi medio barbell 20kg, pesi light barbell 15kg Pesi medio dumbell 10kg


Exercises

Set 1: 1 round
Inchworms
Inchworms
45 seconds
Rest
Rest
15 seconds
Ice Skaters
Effort: Light
Ice Skaters
45 seconds
Rest
Rest
15 seconds
Surfees
Surfees
45 seconds
Rest
Rest
15 seconds
Squat Jumps
Squat Jumps
45 seconds
Rest
Rest
15 seconds
Chest Openers
Chest Openers
8 reps
Clockwise Neck Rolls
Clockwise Neck Rolls
8 reps
Rotating Toe Touches
Rotating Toe Touches
8 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
12 reps
Rest
Rest
10 seconds
Dumbbell Woodchops
Weights: Moderate
Dumbbell Woodchops
12 reps
Rest
Rest
10 seconds
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Rest
Rest
10 seconds
Lateral Lunge with Bicep Curl
Weights: Moderate
Lateral Lunge with Bicep Curl
12 reps
Rest
Rest
1 minute

Set 3: 2 rounds
TRX rematore 1 Braccio
12 reps
Rest
Rest
20 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
20 reps
Rest
Rest
20 seconds
Scissor Cross Crunches
Scissor Cross Crunches
20 reps
Rest
Rest
20 seconds
Rotating Elbow Plank
Rotating Elbow Plank
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Barbell Clean and Press
Weights: Light
Barbell Clean and Press
Reps until failure
Rest
Rest
1 minute
Burpees
Effort: Vigorous
Burpees
Reps until failure
Rest
Rest
2 minutes

Set 5: 1 round
Child's Pose
Child's Pose
20 seconds
Cat Cow
Cat Cow
20 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
20 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Side Bends
Side Bends
20 seconds
Side Bends
Side Bends
20 seconds


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