CALENTAMIENT0

• 10 SCAP PULL UPS
• 10 PASS THROUGHS

3 RONDAS DE:

• 6-10 STRICT CHIN UPS

EN SUPERSERIE 6-10 DIPS

SEGUIDAMENTE

COMPLETAR TOTAL REPS CON TU PAREJA, UNA PERSONA TRABAJANDO A TIEMPO:

• 800 M CARRERA (AMBOS)
• 40 HANG POWER CLEANS (60/35 KGRS)
• 20 V UPS
• 40 OH SQUATS (40/30 KGRS)
• 20 PUSH UPS
• 40 PUSH JERK (40/30 KGRS)
• 20 V UPS
• 40 POWER SNATCHES (40/30 KGRS)
• 20 PUSH UPS
• 40 LUNGES (40/30 KGRS)
• 20 V UPS
• 800 M DE CARRERA (AMBOS)

ENTRENAMIENTO DEL DIA

8:00 ALTERNANDO ENTRE:

• 4-8 BOX STEP UPS
• 6-8 TOES TO BAR

3 RONDAS DE:

UN MINUTO EN CADA ESTACION PARA EL MAXIMO NUMERO DE REPETICIONES

• CALORIAS EN REMO
• KB SWINGS
• SIT UPS
• BOX JUMPS
• GOBLET SQUATS
• REST

VUELTA A LA CALMA/MOVILIDAD

• 1.00 UPPER BACK FOAM ROLL (CADA LADO)
• 1:00 SEAL POSE
• 1.00 BICEP SMASH (CADA LADO)

WARM UP

• 10 SCAP PULL UPS
• 10 PASS THROUGHS

3 ROUNDS DE:

• 6-10 STRICT BENT ROWS

SUPERSET WITH 6-10 DIPS

THEN

COMPLETE TOTAL REPS WITH A PARTNER, ONE PERSON WORKING AT A TIME:

• 800 M RUN (BOTH PARTNERS)
• 40 HANG POWER CLEANS (60/35 KGRS)
• 20 V UPS
• 40 OH SQUATS (40/30 KGRS)
• 20 PUSH UPS
• 40 PUSH JERK (40/30 KGRS)
• 20 V UPS
• 40 POWER SNATCHES (40/30 KGRS)
• 20 PUSH UPS
• 40 LUNGES (40/30 KGRS)
• 20 V UPS
• 800 M RUN (BOTH PARTNER)

WORKOUT OF THE DAY

8:00 ALTERNANDO ENTRE:

• 4-8 BOX STEP UPS
• 6-8 TOES TO BAR

3 RONDAS DE:

ONE MINUTE AT EACH STATION PARA AS MANY REPS POSSIBLE

• ROW FOR CALORIES
• KB SWINGS
• SIT UPS
• BOX JUMPS
• GOBLET SQUATS
• REST

COOLDOWN/MOBILITY

• 1.00 UPPER BACK FOAM ROLL (EACH SIDE)
• 1:00 SEAL POSE
• 1.00 BICEP SMASH (EACH SIDE)