WEEKLY REPORT

Sabato 26/7

Warm up 3 rounds

5 pull ups 10 push ups 15 squats

20 min circa 4 rounds

20 pull ups

30 push ups

40 sit ups

45 squats

5 x 10 arnold press

Domenica 27/7

Antica romana 55 min

Lunedi' 28/07/14

Warm up 4 rounds di

5 pull ups 10 push ups 15 squats 1km corsa

4 round:

tutto quello che serve a portata di mano

400 mt

5 pull ups

10 burpees

1 km jog

2 min max chin-ups 25

2 min max push ups 64

1 min max chin-ups 14

1 min max push ups 44

Martedi' 29/7

Rest day

Mercoledi'30/07

1 km warm up

8 x 100 mt e 20 push up a fine set

6 x scalette

1 km defaticamento

3 rounds

10 pull ups

30 push ups

30 sit ups

giovedi' 31/7

Rest day, bordo nave ... "incontrato" la concordia

Molto triste

Venerdi' 01/08

Sveglia presto

Amrap 20 min

5 pull ups

10 push ups

15 sit ups

Sabato 02/08

8 x 500 mt + 10 pull ups + 20 push ups a fine giro

21 15 7  burpees

7  15 21 chin ups