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Watch HYPERTROPHY #8

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HYPERTROPHY #8

STRENGTH&CONDITIONING • 1h 9m

COSA SERVE:
- Swiss Ball
- Bilanciere o Manubri
- Kettlebell
- Tappetino

WARM UP X 1 ROUND

HOP TO SQUAT 10
HOLLOW BODY HOLD 20"
BACK EXT ADD/ABD 40
HOLLOW ROCK 20
SWISSE BALL BACK & HIP EXT 20
PUSH UP HIP EXT R 10
PUSH UP HIP EXT L 10
PLANK KNEE TAP 30"
KB SIT UPS OH 30"
BALL DYNAMIC DIVE 30"

x 5 Round 30" rest
EXPLOSIVE SIT UP 10
FLOOR CHEST PASS WALL BALL 20
PUSH PRESS KB 10
BB DEADLIFT 15

ENDURANCE x 10 Round 1'min Rest
JUMPING JACKS HIGH KNEE JUMP 30"
BURPEES 30"
ELLIPTICAL 30"
TWIST MOUNTAIN CLIMBER 30"

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    COSA SERVE :
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    - Swiss Ball
    - Manubri o Bottiglie d'Acqua
    - Sbarre
    - Tappetino

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    PLANK 1'
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    WOODCHOP PLATO L 10
    PLANK SHOULDER TAP 20
    HAND PLANK JACK 20
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    - Swiss Ball
    - Kettlebell
    - Manubri o Bottiglie d'Acqua
    - Tappetino

    WARM UP x 3 ROUND

    PLANK JUMPING JACK 20
    PLANK TWIST 20
    HEEL TAP 30"
    ELLIPTICAL 30"

    2' ON /1' OFF X5 ROUND
    BURPEES 1'min
    PUSH PRESS 2KB 1'min

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    - Swiss Ball
    - Bilanciere o Manubri
    - Tappetino

    WARM UP X 3 ROUND

    DYNAMIC TUCK CRUNCH 30"
    PLANK LATERAL CRAWL 30"
    SIDE CRUNCH R 20
    SIDE CRUNCH L 20
    SWISSE BALL REVERSE CRUNCH 20

    AMRAP 20'
    BB DEADLIFT 15
    BURPEES 30"
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