Core: 4 rounds of
15” Hollow Rock
15” Hollow Hold
15” Sit Ups
15” Riposo
5 Superset:
12 Bent Over Rows (Cassa D’acqua, Kb o Db) tempo 1X13 (pausa “al fianco”)
Poi subito
8 HSPU Kipping / Push Ups tempo 40X1 (eccentrica lenta)
1’ di pausa tra sets
Conditioning
Amrap 10 mins, Ascending Ladder by 2 reps of:
Squats (Cassa D’acqua, Kb o Db)
Burpees
V-Ups / scaled: 2 hands+1foot o alt. Frankestein V Ups
(2 Squats, 2 Burpees, 2 V Ups, 4 Squats, 4 Burpees, 4 V Ups etc)
