Faŋkuuje Ngenndir Binndi Joom U14 Teere Keso

MARQUAGE CONTINU

Block and Bank ✓

PARTNER

BLOCK&BANK

★

Jaggirte ngam sos haa karamɓe seezine ka maa.

Jaggirte

JIKKIRI JOTTU

Juuɓtere jaaxal. 1 moƴƴo palal e sere, 5 e winngere bah.

ƁATAKOL

Yimbere e laabi-layup. Goɗɗo wallit njulyaa: drive gacce layup, drive nder layup, pull-up jumper, step-back three. Waɗ. Karki nder jaɓ. 60 segundo. Jaaɓ makaaɗe.

Yoɓuɓ poŋte e seŋ. Waɗde gaggal ndee e gaawol njulyaa.

TIKIƁE DUUJI

Jappude gacce, njulyaa ngol e dabbugol.
Njulyaaɗe mawɗe, haa random.
Daɓ haa fili.
Karki nder jaɓ, haa joge.
Yaadu PB maa, jeɓ.

Yeewtere

10 MIN

Waxal jangngɓe

1–8

Haandi

ARAFAANDE

Teere

KESO

ƁURƁƊE

Suudu mawnde. Yaajeendi gaɓɓe. Joge-joge: njulyaaɗe goltooɓe. Waɗde wala haa waɗde: haa waɗde = burpee.

WAXAL MAWNDE

★ JALDI ALAA

KARAMƁE SEEZINE KA SEEZINE KA MAWƁE.

Sos waxal mawɓe, tappirɓe e seezine wuute, haa karamɓe ngam koptu ngal gonngal. Mandeeɓi 14 jangɗi, karti alaa.

Billu alaa →