warm-up:

3rounds

  • 30sec mc stretch
  • 30sec push-ups
  • 30sec squats
  • 30 sit-ups

20min cap

10-9-8-7-6-5-4-3-2-1

  • burpees
  • hspu
  • 1 lap

20min cap

10-9-8-7-6-5-4-3-2-1

  • atomic sit-ups
  • push-ups
  • 1 bear crawl

‘durante core’

5rounds

  • 10 hollow rockers
  • 10 v-ups
  • 10 tucks-ups
  • 10sec hollow hold

mobility

  • lizard / pigeon
  • childs / cobra
  • happy baby pose
  • low back

 

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