Workout of the day 05.03.2020

Aggiornato il: 6 mar 2020

"ACTIVE RECOVERY DAY" A. GENERAL WARM UP B. GYMNASTICS SKILL DEVELOPMENT:

10 minutes of Kipping Pull-ups practice C.CONDITIONING In running o'clock from 00:00 to 12:00": E3MOM *20/14 Assault Bike calories

*8/6 Strict Supinated Pull-ups *20-30 seconds Dead Hang From 12:00" to 24:00": E3MOM 200 Run meters *10 American Kettlebell Swings @24/16 kg 45-30 seconds Wall Sit hold From 24:00" to 36:00" : E3MOM 250/200 Row meters *8/6 Ring Push-ups *30 seconds Ring FLR *Intermediate option: 15/9 AB Calories | 16/12 kg AKBS *Beginner option: 12/6 AB Calories | Strict Ring Row+ Top Position Hold Position |16/ 12 kg Russian Kettlebell Swings | Push-Ups+ Straight Arm Plank D. STRETCHING COOL DOWN 15'

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