Weekly warm up: X 3
30'+30' Hollow + Arch
5+5 Onda braccia
10+10 Deadbug

Lunedì:
Time cap 12'
A) 1 to 10 Oh Squat
10 to 1 Burpees Hands release
B) Max effort Stand up

Martedì:
E.M.O.M. 16'
A) Max sec Plank frontale
B) Max effort Push up
C) Max effort Goblet Squat
D) rest

Mercoledì:
Amrap 12'
4 Handstand push up/ Push up hrls
8 Squat Jump
12 Sit up + distensione

Giovedì
4 RFT (cap time 12')
200 mt Run
5+5 affondi più torsione
10 V-up

Venerdì
Tabata (20'-10') 8 round/1' rec
Sit up
Ragno
Tuck up
D.U./ Jumping Jack/ S.U.