NO EQUIPMENT Home Program

VIDEO DI SPIEGAZIONE:

CORE & WARM UP

3 round

30” plank shoulder touch

30” prayer squat

30” mountain climber

30” down facing dog

30” plank toes touch

30” bow pose

STRENGTH

12 min emom

odd: tiger push up (scalare in 20” half push up hold + 30” plank)

even: squat bottom position (braccia tese e alte, lavorare sulle scapole)

CONDITIONING: Home F**king Home

10 min amrap

3 push up

4 sit up

6 push up

8 sit up

9 push up

12 sit up

12 push up

16 sit up …

… continuare con questo pattern fino allo scadere del tempo