riscaldamento 10′

cuffie rotatori 5×15(elastico)

reverse fly trx 4×20

trx squat 4×20

shin bone bag 100 kicks

3 round rest 30″;

knees on elbow 7

trx push ups 13

pullups 11

trx orizz. rowing 13

round 3 rest 30″;

biceps bar 9

dumbell risers 13

single triceps cable 9 on each

stretching 10′