Soundtrack: Beastie Boys - Ill Communication (1994)
Workout 1/4 (durata 1 ora e 25 minuti):
Squat Smolov jr. Progr. 6x6 70% 60kg #2'
Panca Mant. 4x6 70% #1'30"
Trazioni 5x5 #1'30"
Dips 6x5 #1'30"
Kickback 2x12+12 17.5kg #1'
Leg curl 4x12 70kg #1'15"
Polpacci step multipower 7x10 130kg #45"
Iperestensioni bw+kettlebell 20kg 3x10 #1'
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Cyclette livello 2 10' distanza 4.9km