CROSSLEAGUE BRAZIL

Week 1:

Day 1:
A) 2 Rounds:
20 Tuck-ups: https://www.youtube.com/watch?v=vb6DC9_NDcE
30 Russian Twist: https://www.youtube.com/watch?v=Tau0hsW8iR0
- Rest 1:00

B1) 2x15-20 Snatch Grip Press: https://www.youtube.com/watch?v=Ab22DXm7J7A

B2) 2x15-20 Banded Hamstring Curls: https://www.youtube.com/watch?v=yJMdgnhtKgI

C1) 2x15/15 Kettlebell Leg Extension: https://www.youtube.com/watch?v=eo2BB8sB7bI

C2) 2x15-20 Strict Pull-up: https://www.youtube.com/watch?v=gfRjCi4JSM8

Day 2:
A) 2 Rounds:
0:30 Superman Holds: https://www.youtube.com/watch?v=tYMHYWVvFjs
- Rest 1:00

B1) 2x15-30 Push-ups

B2) 2x15/15 Bulgarian Split Squat: https://www.youtube.com/watch?v=G0Mo2LF8uLU

C1) 2x15-20 Ring Row: https://www.youtube.com/watch?v=EN6ubEkzMC0

C2) 2x15/15 Banded Donkey Kick: https://www.youtube.com/watch?v=oZ87xNLf0eI

Day 3:
A) Rounds:
0:30 L-Sit Hold: https://www.youtube.com/watch?v=Ue7cTGiSnMY

B1) 2x15-20 Shoulder Lateral Raise: https://www.youtube.com/watch?v=n_r-ROwHkdA

B2) 2x15-20 Good Mornings: https://www.youtube.com/watch?v=F8dCjzbed-4

C1) 2x15-30 Band Pull Apart: https://www.youtube.com/watch?v=MnDpmNYUjbc

C2) 2x15/15 Walking Lunges: https://www.youtube.com/watch?v=Vo82ifin66I
 CROSSLEAGUE BRAZIL

Day 4:
A) 2 Rounds:
0:20/0:20 Side Plank Hold: https://www.youtube.com/watch?v=_R389Jk0tIo
15/15 Side Plank Up & Down: https://www.youtube.com/watch?v=a4TdTXDNO1Y
- Sem descanso, faça de um lado, depois vire e faça para o outro lado. No total serão 2
rounds para cada lado.

B1) 2x15-20 Biceps Curls: https://www.youtube.com/watch?v=HnHuhf4hEWY

B2) 2x15-20 Deficit Calf Raises: https://www.youtube.com/watch?v=4EQTOI77npw

C1) 2x15-20 Banded Triceps Extensions: https://www.youtube.com/watch?v=HXia-KuaBu4

C2) 2x15-20 Banded Seated Hip Abduction:
https://www.youtube.com/watch?v=g1JQHglmM9U