WORKOUT FOUR

Warm Up
4 Sets
- 12 Tall Kneeling KB Push Press 'in ginocchio' (alternating one arm at a time – 6/arm)
rest 30sec
- 10 Half Kneeling Twist
rest 30sec
- 30sec Ring Mountain Climbers
rest 90sec

Shoulders & Legs
A1) Dumbbell Single Arm Complex⁣
Single Arm Cross Body RDL⁣
Single Arm Cross Body Muscle Snatch⁣
Single Arm Overhead Reverse Lunge⁣
Single Arm DB Overhead Squat⁣
3-4 complex per arm; rest 45sec x 3⁣
@12,5-15-17,5kg DB⁣

A2) L-Sit Wipers⁣
30sec; rest 45sec x 3⁣

A3) Single Leg Band Resisted Glute Bridge⁣
10/leg (2sec hold at top); rest 90sec x 3⁣
B) Overhead Squat⁣
20X1; 2,2,2,2 rest as needed⁣
@45-50-53-55kg⁣