CROSSLEAGUE BRAZIL

Week 11:

Day 1:
A) 3 Rounds:
0:30: Max Straight Arm Weighted Sit-ups: https://www.youtube.com/watch?v=QJ2C4awJz7g
0:30: Max Hollow Rocks Flutter Kicks: https://www.youtube.com/watch?v=F8fhsu9-Lu8
0:30: Max Hanging Leg Raises: https://www.youtube.com/watch?v=ttdkm6ESUjI
0:30: Max Candle Sticks:https://www.youtube.com/watch?v=A6u0hi087v0

B1) 3x5-10 Arnold Press: https://www.youtube.com/watch?v=R-RTgOxrj88

B2) 3x5-10 GHD Nordic Curls: https://www.youtube.com/watch?v=-737jf_do8s

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

C2) 3x5-10 Strict Chest to Bar: https://www.youtube.com/watch?v=ZZYRkl-tuk4

Day 2:
A) 3x10 Weighted GHD Hip Extensions:https://www.youtube.com/watch?v=_g8Pegxl6MQ

B1) 3x5-10 Dumbbell Bench Press: https://www.youtube.com/watch?v=X6GF3_H1LDY

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

C1) 3x5/5 Single Arm Dumbbell Row: https://www.youtube.com/watch?v=xl1YiqQY2vA

C2) 3x5-10 Hip Thrusts:https://www.youtube.com/watch?v=hg9MMvd-MY8

Day 3:
A) 3x4/4 Around the World: https://www.youtube.com/watch?v=C842qdWyTPc

B1) 3x5-10 Shoulder Press: https://www.youtube.com/watch?v=RKV6lglFS78

B2) 3x5-10 Sumo Deadlift: https://www.youtube.com/watch?v=sVzt89-iXoM

C1) 3x5-10 Dumbbell Reverse Fly: https://www.youtube.com/watch?v=hf7jnF45N_I

C2) 3x5/5 Deficit Reverse Lunges: https://www.youtube.com/watch?v=_Z32RuALPD0

Day 4:
A) 3x5/5 Weighted Oblique GHD Sit-up:https://www.youtube.com/watch?v=T-iMOZEEMps

B1) 3x5-10 Skull Crushers: https://www.youtube.com/watch?v=ess3UGZIqR8

B2) 3x10/10 Clam Shell Plank: https://www.youtube.com/watch?v=Jpy5PZTFVYw

C1) 3x5-10 Hammer Biceps Curls: https://www.youtube.com/watch?v=kUZSOY0ev_s

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