Day 2
Exercise
Set/Ripetitions/Rest
Warm up circuit
2series/1’each exercises/1’rest after serie:

Jump rope
+ bounce(Warm up circuit
2series/1’each exercises/1’rest after serie)

Open and close with your leg
between extend your harms(Warm up circuit
2series/1’each exercises/1’rest after serie)

Stick exercises plus
jumping open and close(Warm up circuit
2series/1’each exercises/1’rest after serie)

Weight exercises:

side shoulders

9 kg
3/12/1′

trapezi moncavo

17,5 kg
3/12/1′

double cord openings

10 kg

3/12/1′

Shoulders back

6 kg
3/15/1′

Kettlebellswing

12 kg
3series/45″workout/1’30″rest

thruster

6 kg
3series/20 rip/1’30″rest

try these exercises 30″ each for 2 sets
with resistance band placed between the legs1′

rest between the exercises

Training form 

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