CROSSLEAGUE BRAZIL

Week 9:

Day 1:
A) 3 Rounds:
0:30: Max Straight Arm Sit-ups: https://www.youtube.com/watch?v=QJ2C4awJz7g
0:30: Max Leg Raises over Medball: https://www.youtube.com/watch?v=LH14OYwr1RE
0:30: Max Hollow Rocks
0:30 Rest

B1) 3x5-10 Strict Handstand Push-ups: https://www.youtube.com/watch?v=04FFqnk4qcQ

B2) 3x10-15 Banded Hamstring Curls: https://www.youtube.com/watch?v=yJMdgnhtKgI

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

C2) 3x5-10 Weighted Strict Pull-up: https://www.youtube.com/watch?v=gfRjCi4JSM8

Day 2:
A) 3x5-10 Weighted GHD Hip Extension: https://www.youtube.com/watch?v=P35FIX7Ocso

B1) 3x5-10 Incline Dumbbell Bench Press:https://www.youtube.com/watch?v=wCrNcBhdfbE

B2) 3x5/5 Weighted Pistols: https://www.youtube.com/watch?v=y8Z1K8yTVYQ

C1) 3x5-10 Supinated Bent Over Row: https://www.youtube.com/watch?v=mTQ_qg37MJk

C2) 3x10-15 Banded Donkey Kick: https://www.youtube.com/watch?v=oZ87xNLf0eI

Day 3:
A) 3x5-10 Hanging Leg Raises: https://www.youtube.com/watch?v=ttdkm6ESUjI

B1) 3x5-10 Shoulder Lateral Raise: https://www.youtube.com/watch?v=n_r-ROwHkdA

B2) 3x5-10 Romanian Deadlift: https://www.youtube.com/watch?v=Wgmst6ZPFIU

C1) 3x10-15 Straight Arm Banded Lat Pull Down:

https://www.youtube.com/watch?v=RFyUtwgH7Y4
C2) 3x5/5 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) 3x5-10 Strict Ring Dip: https://www.youtube.com/watch?v=fYliFXdt2MQ

B2) 3x10-15 Banded Seated Hip Abduction:
https://www.youtube.com/watch?v=g1JQHglmM9U

C1) 3x5-10 Biceps Curls: https://www.youtube.com/watch?v=HnHuhf4hEWY

C2) 3x10-15 Defict Calf Raises: https://www.youtube.com/watch?v=4EQTOI77npw