NO EQUIPMENT Home Program

VIDEO DI SPIEGAZIONE

CORE & WARM UP

2 round

20” high plank to low plank

10” 1 walking push up

20” jumping plank

10” 1 walking push up

20” starfish side plank destra https://www.youtube.com/watch?v=01kq6nI5YGI

10” 1 walking push up

20” starfish side plank sinistra

10” 1 walking push up

STRENGTH

12 min emom

odd: max chair dip (versione tra due sedie in sospensione per chi può, altrimenti sedia dietro e gambe a terra)

even: max time L-sit hold (tra due sedie)

CONDITIONING: Fontana & Gallera Complex

15 min amrap

5 sets of Fontana Complex

1 push up

1 grasshopper dx

1 push up

1 grasshopper sx

1 push up

1 tuck jump

5 sets of Gallera Complex

1 squat

1 lunge dx

1 squat

1 lunge sx

1 squat

1 high plank to low plank