Stretching libero
Footwork x2min
T1
Dolphin Push up x10
Side lying T rotation x6+6
Nordic Quads x10
Side Ups x6+6
Side Plank Leg Rise x6+6
Leg Whip x6+6
Back Rolls x10
Eagle x10
Scorpion x10
T2
Skip alternati x20
Skip 1 gamba x10+10
Skip DDSS x10
Lunge to drive + rot x6+6
Lunge + yop x6+6
Lunge pka x6+6
T3
180 in x10+10
slide in + slide out + lateral step + switch x10+10
slide in + slide out + lateral switch step x10+10
2 hunting in + 2 hunting out x10+10
2 slide in knee up + 2 slide out knee up x10+10
drive drive x10+10
Drive drive + drive Ant x10+10
T4
30sec All Out / 3min 30sec off x 6
Sproll Tuck Jump x4
Burpee x4
Skip x20
T5
Stretching libero 5/10 min
Horse Stance Squat 3×10
Pancake to middle split 4×5 (4×10 nella versione semplificata)
Score
Video
