COSA SERVE:
- Manubri
-Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 1
1' MOUNTAIN CLIMBER
30'' PLANK
1' LATERAL PLANK HIP ABDUCTION R
30'' PLANK
1' LATERAL PLANK HIP ABDUCTION R
30'' PLANK
1' HOP TO SQUAT
30'' PLANK
1' REVERSE CRUNCH
30'' PLANK...

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'' PLAN...

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...

COSA SERVE:
- Manubri
- Kettlebell
- Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 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
1' PLANK SIDE ROLL...

COSA SERVE:
- Swiss Ball
- Manubri
- Box Jump
- Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 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...

COSA SERVE:
- Kettlebell
- Manubri
- Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 1
1’ GORILLA WALK
30’’ KB DEADLIFT
1’ BEAR WALK
30’’ DB SQUAT
1’ DUCK WALK
30’’ PUSH UP
1’ CRAB WALK FRONT BACK
30’’ ISO SQUAT PRESS OUT
1’ FROG JUMPS
30...

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 SQ...

COSA SERVE :
- Manubri
- Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 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
1’ DB D...

COSA SERVE :
- Rope Jump
- Tappetino
- Manubri
- Kettlebell

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUNDS 1
1' CRUNCH
30'' HOP JUMP TO HIGH JUMP
1' SIDE TO SIDE PLANK
30'' HOP JUMP TO HIGH JUMP
1' BOXING CRUNCH
30'' HOP JUMP TO HIGH JUMP
1' ABS TWIST F.E
30'' ...

COSA SERVE:
- Kettlebell
- Tappetino

x3 ROUNDS 10' no stop
rest 3/5 minutes every rounds

ROUND 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...