Functional BB

A
Core Stregth:
3 Round:
– 12 Sit up su panca
– 10 Body Plank
– 8 Hyperextension
1′ rest
Chest – Arms:
4 Round:
– 8 KB Floor Press (ahap)
– Max Effort Dip
2′ rest
– 3×12 Cable Cross Over
1′ rest
– 15 -12-10-8 Push Down
1’30” rest
Leg:
– 15 -12-10-8 horizontal leg Press
1’30″rest
– 4×8+8 DB Bulgarian Lunge

B
Core Stability and CV:
800m Row/Run
Then 4 Round of
– 10 Pike Plank
– 10 Swimmers Superman
– 10 Strct Sit Up
1’rest
Hamstring
– 3×10 Barbell Good Morning
45″ rest
4 Round:
– 8 Barbell Hip Trust
– 8 DB Deadlift
1’30” rest
– 3×10+10 one leg KB deadlift
1’rest
Dorsal – Arms:
– 15 -12-10-8 Reverse Lat Machine
1’30″rest
– 15-12-10-8 Curl z Bar
1’30” rest