COSA SERVE:
- Manubri
- Tappetino
x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds
ROUND 1
1' BLAST OFF PUSH UP
30'' PLANK KNEE TAP
1' PLANK WALK OUT
30'' FLOOR L SIT
1' SIDE CRUNCH R
30'' PLANK KNEE TAP
1' SIDE CRUNCH L
30'' FLOOR L SIT
1' ABS SCISSOR
30'' PLANK KNEE TAP
1' LEG DROPS CRUNCH
30'' FLOOR L SIT
1' PLANK FRONT JUMP
ROUND 2
1' SHRUGS PUSH UP
30'' PLANK SIDE ROLL L
1' SL PUSH UP L
30'' PLANK SIDE ROLL R
1' SL PUSH UP R
30'' PLANK SIDE ROLL L
1' DB SQUAT
30'' PLANK SIDE ROLL R
1' SQUAT ALTERNATED PRESS
30'' PLANK SIDE ROLL L
1' LATERAL BEAR WALK
30'' PLANK SIDE ROLL R
1' HAND PLANK TO TOES TAPS
ROUND 3
1' BACK EXT ADD/ABD
30'' BOXING CRUNCH
1' TWIST MOUNTAIN CLIMBER
30'' ISO TUCK CRUNCH
1' REVERSE PLANK
30'' MOUNTAIN CLIMBER
1' ISLAM T SPINE ROLL OUT
30'' BOXING CRUNCH
1' PLANK SPIDERMAN
30'' ISO TUCK CRUNCH
1' LEG DROPS CRUNCH
30'' BOXING CRUNCH
1' PLANK KNEE TAP
COSA SERVE:
- Rope Jump
- Kettlebell
- Box Jump
- Tappetino
x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds
ROUND 1
1' KB DEADLIFT
30'' ROPE JUMP
1' ISO LATERAL GOBLET SPLIT SQUAT R KB
30'' ROPE JUMP
1' ISO LATERAL GOBLET SPLIT SQUAT L KB
30'' ROPE JUMP
1' GOBLET SPLI...
COSA SERVE:
- Manubri
- Tappetino
x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds
ROUND 1
1' ELLIPTICAL
30'' MILITARY PLANK
1' KICK BACK RUN
30'' PUSH UP ROWS
1' ALT SHUFFLE
30'' DB DEADLIFT TO ROW
1' ALT SKIP CONTINUOUS
30'' DB CURL TO DIP
1' SKIP CROSSOVER
30'' ...
COSA SERVE:
- Palla Medica
- Swiss Ball
- Kettlebell
- Manubri
- Box Jump
- Tappetino
x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds
ROUND 1
1' BALL SIDE TO SIDE PUSH UP
30'' BALL JACK KNIFE
1' S.L FLOOR BRIDGE PRESS R
30'' SWISSBALL DYNAMIC DIVE
1' S.L. FLOOR BRIDGE P...
