Programma di forza di 12 settimane pensato per chi gareggia nello sport del ciclismo.
FeaturesWarm up
A
3 Rounds: 15-10 calories bike-erg/assault bike 10 ring row 20" wall sit rest 1'
B
Back Squat
4 x 10 @ 40 %
C
double db deadlift
4 x 10
D
Strict Bodyweight Pull-Up
E
assisted strict pull ups with box
F
Bent Over Row
4 x 10
Core Strength
G
5 Rounds: 15 sit ups + 30" plank on elbow riposo 1'30"