NO EQUIPMENT Home Program

VIDEO TUTORIAL

WARM UP

6 rounds

10 hollow body rock

10 superman rock

3 rounds

10” cossack squat bottom position destra

10” cossack squat bottom position sinistra

4 round (4 minuti)

4 set (40 secondi)

5” quadrupedal position

5” half push up position

10” down facing dog

10” cobra

STRENGTH

12 min emom

odd: cossack squat (30” dx, 30” sx)

even: 30” spiderman push up

CONDITIONING: Virologists of Sunday

10 min amrap

2:00 min on 0:30 min off

20 Russian lunges

30 mountain climber