30'HELL # 9
30'HELL #1 A #12
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30m
COSA SERVE:
- Swiss Ball
- Manubri
- Tappetino
x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds
ROUND 1
1' BALL JACK KNIFE
30'' RENEGADE ROW
1' BACK EXT ADD/ABD
30'' RENEGADE ROW
1' TWIST MOUNTAIN CLIMBER
30'' RENEGADE ROW
1' DB SQUAT
30'' RENEGADE ROW
1' JUMP SQUAT 180 °
30'' RENEGADE ROW
1' SPLIT SQUAT JUMP R
30'' RENEGADE ROW
1' SPLIT SQUAT JUMP L
ROUND 2
1' SL DEADLIFT L
30'' PLANK
1' SL DEADLIFT R
30'' MOUNTAIN CLIMBER
1' ISO SL DEADLIFT R
30'' PLANK
1' ISO SL DEADLIFT L
30'' MOUNTAIN CLIMBER
1' DB HIP THRUST
30'' PLANK
1' KB GOBLET ALT BACK LUNGE
30'' MOUNTAIN CLIMBER
1' KB DEADLIFT
ROUND 3
1' CRUNCH
30'' PUSH UP
1' ABS BICYCLE
30'' DB SQUAT
1' DYNAMIC TUCK CRUNCH
30'' PUSH UP
1' MILITARY PLANK
30'' DB SQUAT
1' ABS SCISSOR
30'' PUSH UP
1' FLOOR L SIT
30'' DB SQUAT
1' PLANK WALK OUT
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COSA SERVE :
- Manubri
- Tappetinox3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUND 1
1’ SNATCH REVERSE LUNGE
30’’ ELLIPTICAL
1’ DB GOOD MORNING CALF RAISE
30’’ KICK BACK RUN
1’ PUSH UP ROWS
30’’ FRONT BACK SKIP
1’ DB FRONT RISE SUMO SQUAT
30’’ SKIP CROSSOVER
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30'HELL #11
COSA SERVE :
- Rope Jump
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- Manubri
- Kettlebellx3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUNDS 1
1' CRUNCH
30'' HOP JUMP TO HIGH JUMP
1' SIDE TO SIDE PLANK
30'' HOP JUMP TO HIGH JUMP
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COSA SERVE:
- Kettlebell
- Tappetinox3 ROUNDS 10' no stop
rest 3/5 minutes every roundsROUND 1
1’ KB DEADLIFT
30’’ SPLIT SQUAT ISO L
1’ KB DEADLIFT
30’’ SPLIT SQUAT ISO R
1’ KB DEADLIFT
30’’ AIR SQUAT ISO
1’ KB DEADLIFT
30’’ GOBLET SPLIT SQUAT R
1’ KB DEADLIFT
30’’ GOB...
