A)WARM UP: 3 SERIES: 5 FACE TO WALL SQUAT 10 SCAP PUSHUPS 10 PERIOCHKA STRETCH B)TRUNK WORK 4 SERIES: 35″ALTERNATING CONTRALATERAL DEAD BUGS 35″ SIDE PILLAR HIP DROP TO STARFISH LEFT 35″ PILLAR TO PLANK PRESS UP 35″ SIDE PILLAR HIP DROP TO STARFISH RIGHT C)METCON: 1-20-1 BREATHING LADDERS(SUBIS HASTA 20 Y BAJAIS) ESTE EJERCICIO
A)WARM UP IDO SQUAT ROUTINE 3 SETS: 5 WALL SQUAT 20 LUNGES 5/LADO SPIDERMAN LATERAL FLEXION AND EXTENSION B)ISOMETRIC WORK 4 SERIES.30SEG DE TRABAJO/30 SEG DE DESCANSO 30″ NOSE TO WAL HANDSTAND HOLD 30″ WALL SIT 30″ PLANK ARM RAISES C)METCON: DIEZ RONDAS POR TIEMPO DE: 10 PUSHUPS 10 SQUAT JUMPS 10 V SIT KICK
A)WARM UP: 3 SERIES: 5 FACE TO WALL SQUAT 10 SCAP PUSHUPS 10 PERIOCHKA STRETCH B)TRUNK WORK 4 SERIES: 30″ HOLLOW HOLD 30″ SIDE PILLAR HIP DROP TO STARFISH LEFT 30″ PILLAR TO PLANK PRESS UP 30″ SIDE PILLAR HIP DROP TO STARFISH RIGHT C)METCON: FOR TIME: 50-40-30 AIR SQUAT 40-30-20 JUMPING LUNGES 30-20-10 BURPEES