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Workout | �� 11 �� 2020

� �e��o�a� ��e�a �

��e�a pacc��a�a �a 5 ��e�.
O��ae�a� �o�ep� �eca o�o�o 6 ��.

Me�� e��o�o� ��e��

�a��pa�:
Bape�oe ��o, �e�e�� a� c �o��o� c�pa

B�opo� �a��pa�:
Tep�oe �e�e�oe ��o�o c �op�o��. �� o��e�o ��e��a �o��o �o�a�� e��o�o �e�a, ��p� �� op��.

O�e�:
O��ap�a� �yp��a� �py��a, ��o �p��o�o��e��a� �a �p��e.
��poc��a�� ca�a� � �e�o�o�a��a� �a�yc�a, o�ype�, ce��epe�, �y� pe��a��, ca�a�� c�. Ca�a� �a�pa�� c�o�o�o� �o��o� o��o�o�o �� o�co��e��o�o �ac�a, �o��o �oc��a�� c�e�e� �e�e��.
Kyp��y �o��o �a�e�� py�� e��p�� co� �� p��o�.

�o��:
�pe��py�, �e�e�oe ��o�o.
B�ec�o �pe��py�a �o��o c�ec�� a�e��c��, �a��ap�� .

��:
T�opo�, c�a�a� �e��pa, �e�e�oe ��o�o

�op�� a �a��pa�, o�e� � y�� o��a coc�a�� p��ep�o 250 �pa��, a �a ��opo� �a��pa� � �o�� 150 �pa��.
�� o �pe�� e�� y��o �o�y �e� �a�a 1,5 � 2 ��pa � �e�� a 20 ��y� �o e�� epe� 40 ��y� �oc�e.

�po��o�o�a�a��:
�e��o�a� ��e�a �po��o�o�a�a�a ��, ��e�� apy�e�� y�� e�y�o��o-��e��o�o �pa��a � �o�e�.
Ko�e��o, co�� e�a�e��o �e y�o�pe��, �o ec�� Bac ��o �e�o��o��o, �o �oc�apa��ec� xo�� o�pa�� ee �o�pe��e��e.

�e��o�a� ��e�a o��c�� op�a��, ��a�� o� ��x ��o�pa��o�, � B� �o�y�c��ye�e ce�� e��o�, c�po��o� � c�ac��o�!

Coxpa��, ��o�� e �o�ep��
�y�� op�e