30'HELL #4
30'HELL #1 A #12
•
30m
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'' DB CURL TO PRESS
1' FRONT BACK SKIP
30'' DB GOOD MORNING CALF RAISE
1' SKIP HIGH KNEE
ROUND 2
1' PLANK
30'' LATERAL SKIP STOP & GO
1' PLANK
30'' JUMP SQUAT 180 °
1' PLANK
30'' LATERAL SKIP STOP & GO
1' PLANK
30'' JUMP SQUAT 180 °
1' PLANK
30'' LATERAL SKIP STOP & GO
1' PLANK
30'' JUMP SQUAT 180 °
1' PLANK
ROUND 3
1' MOUNTAIN CLIMBER
30'' CRUNCH
1' MILITARY PLANK
30'' CRUNCH
1' PLANK LATERAL CRAWL
30'' CRUNCH
1' PLANK CLOCK
30'' CRUNCH
1' WALKING HAND PLANK
30'' CRUNCH
1' ABS ALT TOES TOUCH
30'' CRUNCH
1' HOLLOW ROCK
Up Next in 30'HELL #1 A #12
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30'HELL #5
COSA SERVE:
- Palla Medica
- Swiss Ball
- Kettlebell
- Manubri
- Box Jump
- Tappetinox3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUND 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... -
30'HELL #6
COSA SERVE:
- Manubri
- Kettlebell
- Tappetinox3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUND 1
1' MILITARY PLANK
30'' FLOOR L SIT
1' REVERSE CRUNCH
30'' FLOOR L SIT
1' PLANK SPIDERMAN
30'' FLOOR L SIT
1' PLANK SIDE ROLL L
30'' FLOOR L SIT
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30'HELL #7
COSA SERVE:
- Swiss Ball
- Manubri
- Box Jump
- Tappetinox3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUND 1
1' SWISS BALL BACK EXT
30'' SWISS BALL CRUNCH
1' SWISS BALL DB SUPERMAN L
30'' SWISS BALL CRUNCH
1' SWISS BALL DB SUPERMAN R
30'' SWISS BALL CRUNCH
1' BIRD DOG L...
