Statham

Warm up with cardio ten minutes, ten minute medium intensity pyramid pushups 1-10, 5 sets of: knee raises (20) reps, burpees (20 reps, front squat (20) reps, basic lifts (bench press, squats, or deadlifts with light weight (20) reps, weighted step ups (20).

Exercises

Seria 1: 5 rund

Seated Knee Raises

1 minuta

Burpees

1 minuta

Squats

1 minuta

Bench Press

1 minuta

Step Ups

1 minuta

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