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
30'' SWISS BALL CRUNCH
1' BIRD DOG R
30'' SWISS BALL CRUNCH
1' PUSH UP HIP EXT R
30'' SWISS BALL CRUNCH
1' PUSH UP HIP EXT L

ROUND 2
1' S.L FLOOR BRIDGE PRESS R
30'' PLANK
1' S.L. FLOOR BRIDGE PRESS L
30'' PUSH UP
1' ISO LATERAL SPLIT SQUAT L
30'' PLANK
1' ISO LATERAL SPLIT SQUAT R
30'' PUSH UP
1' SPLIT SQUAT L
30'' PLANK
1' SPLIT SQUAT R
30'' PUSH UP
1' GOBLET ISO SQUAT DB

ROUND 3
1' HAND PLANK TO TOES TAPS
30'' BOX JUMP
1' DYNAMIC TUCK CRUNCH
30'' BOX JUMP
1' PLANK FRONT JUMP
30'' BOX JUMP
1' ABS BICYCLE
30'' BOX JUMP
1' ABS BICYCLE
30'' BOX JUMP
1' ABS SCISSOR
30'' BOX JUMP
1' PLANK KNEE TAP