NO EQUIPMENT Home Program

VIDEO TUTORIAL

WARM UP

30” plank twist destra

30” superman

30” plank twist sinistra

30” superman

30” hip dip plank

30” superman

30” plank shoulder touch

30” superman

20 rotazioni alternate delle braccia in plank in senso antiorario

15 reverse snow angel

20 rotazioni alternate delle braccia in plank in senso orario

15 reverse snow angel

STRENGTH

every 2 min for 5 sets

max ub strict hand stand push up / 2-3 wall climb

CONDITIONING: The Rider

20 min emom

5 hand stand push up / 5 push up

10 V-up

amrap air squat