11 DICEMBRE

STRENGTH

BARBELL

TABATA 1
plate front pull
rest 2′
TABATA 2
plate russian twist
rest 2′
TABATA 3
push up alt. sit up

KETTLEBELL/DUMBBELL

TABATA 1
russian swing
rest 2′
TABATA 2
KB/DB russian twist
rest 2′
TABATA 3
push up alt. sit up

NO EQUIPMENT

TABATA 1
grasshopper
rest 2′
TABATA 2
russian twist
rest 2′
TABATA 3
push up alt. sit up

WOD

BARBELL
4 rounds

20 deadlift
20 tuck sit up
15 front squat
15 V- sit up
10 power snatch
10 hollow rock

KB/DB
4 rounds

20 american swing
20 tuck sit up
15 goblet squat
15 V- sit up
10 devil press (5+5)
10 hollow rock

BODYWEIGHT
4 rounds

20 inverted mountain climb
20 tuck sit up
15 lunges
15 V- sit up
15 reverse lunges
10 hollow rock