� �pa��oe �e�� a 3 ��

��

Workout | �� 26 �� 2020

� �pa��oe �e�� a 3 ��

�e�� 1:
�a��pa�:
� 2 ��a (�c��y/o��ap��e)
� O�ype�, �o��op
� Kyco�e� �e��o�ep�o�o�o x�e�a c ��opo�� c�po�
� Tpa��o� �a�

�epe�yc:
� T�opo� 1% 150 �pa��, �o�o��a �a�a�a/�oc�� o�, �op��a �o ��ycy
O�e�:
� �yp�� p�c/�pe��a + o�o��
� 2 �o��e�� yp��o�o ��e �a�e�e��e
�epe�yc:
� �py��/10 opexo�
��
� Ca�a� �� c�e��x o�o�e� 250 �pa��, �o�e��a� �o��a �ac�a
� �a�e�e��oe �� o��ap�oe �e��p�oe ��co/p��a 150 �p

�e�� 2:
�a��pa�:
� O�c��a (50 �pa�� ep�y�eca �a�� o�, �a�p�� a 5 ��y�, �o�a�� a��y� �o��y �e�a,��o��/�py��/ce�e��)
� �a� �pa��o�/�e�e��
B�opo� �a��pa�:
� �o�yp� 100 �
� 1 ��o�o/�py�a �� 150 �pa�� o�
O�e�:
� �a�apo�� ep��x cop�o� 150 �/�a�a �opoxo�a�/��e��a�/�pe��e�a�
� �o��/�yp�� y�� 100 �
� ca�a� o�o��o�
�epe�yc:
� ��opo��a� �a�e�a��a 150 �p (c�p��)
��:
� �pe�ec�� ca�a� (�o��op�, o�yp��, �epe�, �ac��,�p��a)
� �a�e�e��oe � �yxo��e ��co/p��a � 150 �p

�e�� 3
�a��pa�:
� O��e� �� 2-x �� c �e�e�� (�ac�a � �o� �a��o� �o��)
� �a� �pa��o�/�e�e��
�epe�yc:
� �e��o�ep�o�o� x�e� c c�po�
O�e�:
� O�o��o� cy� 200 �pa��
� 1 ��o
�epe�yc:
� T�opo� �� e��p 150 �pa�� + �op��a �o ��ycy
��:
� �a�e�e��a� p��a co c�e�� o�o�a��
�pa��oe ��a��e �o�o�e� �e �o��o �oxy�e��, �o � �o��ep��a�� c�a�� ec. Bce �a��c�� o� �op�� a�op��oc��.

�p��o�o a��e��a!
�y�� op�e

��

�� :

5,5 - 33 ��

��33

��

�� !

�� : 90-e �e�e��ap�a� cy�ep�o�e�� yc��a cpa�y �ec�o��o ��eoypo�o� c �pe��po��a��, �o�op�e ...

��

� �pa�����oe �e�� �a 3 ��� �