CROSSLEAGUE BRAZIL

Week 5:

Day 1:
A) 3 Rounds:
15/15 Heels Touch Sit-up: https://www.youtube.com/watch?v=1HmgMIm7ybc
20 Toes Touch Sit-up: https://www.youtube.com/watch?v=bB_yf3RaC_o
- Rest 1:00

B1) 3x10-15 Snatch Grip Press: https://www.youtube.com/watch?v=Ab22DXm7J7A

B2) 3x15-20 Banded Hamstring Curls: https://www.youtube.com/watch?v=yJMdgnhtKgI

C1) 3x10/10 Kettlebell Leg Extension: https://www.youtube.com/watch?v=eo2BB8sB7bI

C2) 3x10-15 Strict Pull-up: https://www.youtube.com/watch?v=gfRjCi4JSM8

Day 2:
A) 3x10-15 Weighted GHD Back Extensions:
https://www.youtube.com/watch?v=XrwzNWFIDZI

B1) 3x10-15 Incline Dumbbell Bench

Press:https://www.youtube.com/watch?v=wCrNcBhdfbE
B2) 3x10/10 Bulgarian Split Squat: https://www.youtube.com/watch?v=G0Mo2LF8uLU

C1) 3x10-15 Ring Row (Feet Elevated): https://www.youtube.com/watch?v=u3XIZSv2Npw

C2) 3x10/10 Banded Donkey Kick: https://www.youtube.com/watch?v=oZ87xNLf0eI

Day 3:
A) 3x10-15 Hanging Leg Raises: https://www.youtube.com/watch?v=ttdkm6ESUjI

B1) 3x10-15 Shoulder Lateral Raise: https://www.youtube.com/watch?v=n_r-ROwHkdA

B2) 3x10/10 Single Leg Romanian Deadlift:
https://www.youtube.com/watch?v=5e9Bt1wKBHY

C1) 3x15-20 Band Pull Apart: https://www.youtube.com/watch?v=MnDpmNYUjbc

C2) 3x10/10 Deficit Reverse Lunges: https://www.youtube.com/watch?v=_Z32RuALPD0
 CROSSLEAGUE BRAZIL

Day 4:
A) 3x10/10 Weighted Side Plank Up & Down:
https://www.youtube.com/watch?v=a4TdTXDNO1Y

B1) 3x10-15 Banded Triceps Extensions: https://www.youtube.com/watch?v=HXia-KuaBu4

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

C1) 3x10-15 Biceps Curls: https://www.youtube.com/watch?v=HnHuhf4hEWY

C2) 3x10-15 Tibial Raises: https://www.youtube.com/watch?v=kIRvGGD21Zw