CROSSLEAGUE BRAZIL

Week 2:

Day 1:
A) 3 Rounds:
0:30 Hollow Rock Hold: https://www.youtube.com/watch?v=vb6DC9_NDcE
20 V-ups: https://www.youtube.com/watch?v=Tau0hsW8iR0
- Rest 1:00

B1) 3x15-20 Dumbbell Shoulder Press: https://www.youtube.com/watch?v=22gQUcvcW1o

B2) 3x15/15 Dumbbell Death March: https://www.youtube.com/watch?v=r9IzVARbKCM

C1) 3x15 Goblet Squat (Heel Elevated): https://www.youtube.com/watch?v=85M0mZSt15w

C2) 3x15-20 Chin-ups: https://www.youtube.com/watch?v=PTRHMBfnjEU

Day 2:
A) 3 Rounds:
15-20 GHD Hip Extension: https://www.youtube.com/watch?v=P35FIX7Ocso
- Rest 1:00

B1) 3x15-20 Plate Pinch Press: https://www.youtube.com/watch?v=bNTVF2FKqno

B2) 3x15/15 Bulgarian Split Squat: https://www.youtube.com/watch?v=G0Mo2LF8uLU

C1) 3x15-20 Pendlay Row: https://www.youtube.com/watch?v=ezrZnmjZTR4

C2) 3x15-20 Glute Bridges: https://www.youtube.com/watch?v=wMEoGwkk650

Day 3:
A) 3 Rounds:
15-20 Hanging Leg Raises: https://www.youtube.com/watch?v=ttdkm6ESUjI

B1) 3x15-20 Shoulder Front Raise: https://www.youtube.com/watch?v=_DWz24dhDvM

B2) 3x15-20 Sumo Stance Good Morning:
https://www.youtube.com/watch?v=7DmL9g7emkQ

C1) 3x15/15 Shoulder External Rotation: https://www.youtube.com/watch?v=G8GhpZNb6pU

C2) 3x15/15 Walking Lunges: https://www.youtube.com/watch?v=Vo82ifin66I
 CROSSLEAGUE BRAZIL

Day 4:
A) 3 Rounds:
15/15 Oblique Standing Crouch: https://www.youtube.com/watch?v=NNHEd8Y6FUc

B1) 3x15-20 Reverse Grip Biceps Curls: https://www.youtube.com/watch?v=TUX58GM5fRQ

B2) 3x15-20 Deficit Calf Raises: https://www.youtube.com/watch?v=4EQTOI77npw

C1) 3x15-20 Skull Crushers: https://www.youtube.com/watch?v=ess3UGZIqR8

C2) 3x15/15 Banded Clamshell: https://www.youtube.com/watch?v=qNjh-nePA0s