CALENTAMIENTO
3 RONDAS DE CALIDAD:
10 GUSANOS
10 FOLDIND SHIN BOX
10-12/POR LADO SPIDERMAN TO HAMSTRING STRETCH
METCON
3 RONDAS DE
STAGGERED STANCE SINGLE ARM ISOMETRIC ROW 3 REPS CON 10 SEGUNDOS DE PAUSA CADA LADO
BENT OVER ROW 8-12 REPS (MANCUERNA)
GOBLET SHIN BOX 8-12 REPS/LADO (MANCUERNAS)
16:00 EMOM:
40 SEGUNDOS WALL SIT (SINGLE LEG WALL SIT 20 SEGUNDOS/LADO)
8-10/POR LADO FOREAM PLANK OBJECT DRAG (MANCUERNA)
5-7/POR LADO BACKPACK LATERAL LUNGES (MANCUERNAS)
8-10/POR LADO WINDSHIELD WIPERS
WARM-UP
3 ROUNDS FOR QUALITY:
10 INCHWORM
10 FOLDIND SHIN BOX
10-12/SIDE SPIDERMAN TO HAMSTRING STRETCH
METCON
3 ROUNDS OF:
STAGGERED STANCE SINGLE ARM ISOMETRIC ROW 3 REPS WITH 10 SECOND PAUSE EACH SIDE
DB BENT OVER ROW 8-12 REPS
DBs/GOBLET SHIN BOX 8-12 REPS/SIDE
15:00 EMOM:
40 SECOND WALL SIT (SINGLE LEG WALL SIT 20 SECOND/SIDE)
8-10/SIDE FOREAM PLANK DB DRAG
5-7/SIDE BARBELL LATERAL LUNGES
8-10/SIDE WINDSHIELD WIPERS
Entrenamos con Carlos 