PROTOCOLLO L. (Day 1)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank
- 90" Lateral Plank SX
- 90" Lateral Plank DX
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up
5' SU

WOD
Amrap 30'
- 5  Multi Hip Band (abduzioni Glutei posizione eretta con banda elastica)
- 5  DBs Reverse Lunges
- 10  KB Sumo Deadlift
- 10 Back Squat

Cool Down 
5' Cardio: SU

PROTOCOLLO L. (Day 2)

Buy In (2 Rounds)
- 10 AB Mat Sit Ups
- 10 V-Ups
- 10 Rotazioni con Medball
- 10 K2E
- 10 BalanceBall MTC
 - rest 1' -

Warm Up
50 Russian Swing

WOD
Amrap 30'
6 KBOH Lunges
10 Box Ring Row
10 Renegade Row
10 EZ Barbell Arm Curl
10 Medball Clean
6 Prisoner Tall Kneeling To Standing

Cool Down
5' Sacco

PROTOCOLLO L. (Day 3)

Buy In
Tabata Core

WOD 
Amrap 30'

- 10 Shoulder Fly
- 10 DBs Snatch
- 10 Bench Press
- 10 Shoulders Front Raises
- 10" Dip Bar Hold

Cool Down 
5' SU

PROTOCOLLO L. (Day 4)

Buy In (2 Rounds)
Midline: 
- 10 MTC
- 1' Plank BalanceBall
- 1' Hanging Knee Raise
- 1' Sit Ups
- 10 SoftBall Back Extension

 - rest 1' -

Warm Up: General & Specific

WOD: Amrap 30'
- 15 Monster Walk Band
- 15 Burpees Box Step Ups
- 22-10-10-10-10 Tempo 2020 Barbell Glute Bridge
- 12 SB Deadlift

Cool Down: 5' Burpees

PROTOCOLLO L. (Day 5)

Buy In (2 Rounds)
- 10 Leg Raises
- 1' Plank Up & Down
- 1' Lateral Plank SX
- 1' Lateral Plank DX
- 10 Good Morning

 - rest 1' -

Warm Up: 5' SU

WOD: Amrap 30'
- 15 Slanci Posteriori gamba tesa con banda elastica
- 10 WallBall
- 5 SDHP
- 12 Front Squat

Cool Down: Emom 4'
- 5 Burpees