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martedì 12 marzo 2024

  • routine: strenght (pushes)
  • 30s work, 60s rest, five rounds
  • 10s ring support hold
  • 3/4 dips
  • 10s ring bottom support hold 
  • EMoM for ten minutes:
  • odd: 10 american swing (16/24 kg)+
  • max plank on elbows
  • even: 15 V-up + 20
  • swimmer kick 
  • AMRAP 10 minutes of:
  • 4 handstand push-up
  • 8 knees-to-elbows
  • 12 single-leg squat
  • _ _ _ _ _ _ _ _ 
  • extra workout
  • Every 2:00 for Four rounds:
  • 6 box jump (60/75 cm)
  • 12 push-up
  • Max-calorie row/ski
  • Rest 2:00 between rounds.