Warm Up
3 rounds
:25 glute bridge (from floor)
:25 windmill (from floor)
(3:00)
3 rounds
:25 Bird dogs
:25 Tuck and roll
(7:00)
3 rounds
:25 sit out
:25 alternating toe touch (straddle)
(11:00)
3 rounds
:30 db pull over (from floor)
:30 pullover to butterfly sit up
:30 butterfly sit up
Repeat
(17:00)
Workout
4 rounds
:30 dynamic straight lat pull down
:10 rest
:30 kb sumo squat
:10 rest
:30 alternating 2 on 1 shoulder press
Repeat (26:00)
4 rounds
:30 back attack
:10 rest
:30 lat pull down
:10 rest
:30 plank crossover
Repeat (33:00)
4 rounds
:30 row (250 watts)
:10 rest
:30 seated shoulder press
:10 rest
:30 goblet squat
Repeat
(41:00)
4 rounds
:30 underhand tricep extension
:10 rest
:30 close arm push up
:10 rest
:30 bicep curl
Repeat (48:00)
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