Allenamento di oggi Lu 21 ott ( kettlebell windmill ) questo esercizio micidiale per i fianchi

WARM-UP

A)

1’ Plank

10 Ball Slams

10 Dumbbell Push Press

10 Ring Rows

1’ Plank

B)

10 Goblet Squats

5 Kettlebell Windmills (each arm)

10 Burpees

5 Goblet Squats

5 Kettlebell Windmills (each arm)

5 Burpees

STRENGTH

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee

– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees

– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean

WORKOUT

Every 2 minutes x 4 rounds, alternating:

A)

1’ Plank

B)

5 Deadlifts

5 Power Cleans

5 Front Squats