NO EQUIPMENT Home Program

VIDEO DI SPIEGAZIONE:

WARM UP

2 round

20” jumping jack

10” rest

20” skip alto sul posto

10” rest

20” split jumping jack https://www.youtube.com/watch?v=2_ku6u2te5I

10”rest

20” corsa calciata dietro sul posto

10” rest

2 round

20” prayer squat

10” rest

20” lizard pose destra

10” rest

20” lizard pose sinistra

10”rest

20” superman position

10” rest

STRENGTH

10 min emom

odd: pistol squat (destra)

even: pistol squat (sinistra)

versione scalata:

chair/box pistol squat o eccentric pistol squat

CONDITIONING: Non Ce N’è Dabolanter

0:00 - 5:00

50 squat

15 burpee

then amrap double under / single under

5:00 - 6:00

rest

6:00 - 10:00

40 squat

15 burpee

then amrap double under / single under

10:00 - 11:00

rest

11:00 - 14:00

30 squat

15 burpee

then amrap double under / single under

14:00 - 15:00

rest

15:00 - 17:00

20 squat

15 burpee

then amrap double under / single under

17:00 -18:00

rest

18:00 - 19:00

amrap double under / single under