Performed strength exercises in this workout.
|
Mobility - 90, 90, up on knees
·
|
 8 reps |
| |  |
|
Y raises - Dumbbells
· Hombros
|
8 reps |
| | |
|
Hollow flutter kicks
· Abs
|
40 reps |
|  | |
|
Kosack squat - kettlebell
· Piernas
|
8 x 8.0 kg |
| | |
|
Arch to hollow with feet against box, kipping technique
· Atrás, Back thigh
|
5 reps |
| | |
|
Mobility - 90, 90, up on knees
·
|
8 reps |
| | |
|
Y raises - Dumbbells
· Hombros
|
8 reps |
| | |
|
Hollow flutter kicks
· Abs
|
40 reps |
| | |
|
Kosack squat - kettlebell
· Piernas
|
8 x 5.0 kg |
| | |
|
Arch to hollow with feet against box, kipping technique
· Atrás, Back thigh
|
5 reps |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Burpees, lateral
· Otros
|
5 reps |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Burpees, lateral
· Otros
|
5 reps |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Hombros
|
2 x 12.0 kg |
| | |
|
Burpees, lateral
· Otros
|
5 reps |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Clean, power - Barbell
· Atrás
|
2 x 27.5 kg |
| | |
|
Back squat - Barbell
· Piernas
|
3 x 37.5 kg |
| | |
|
Box jump
· Piernas
|
5 reps |
| | |
|
Back squat - Barbell
· Piernas
|
3 x 37.5 kg |
| | |
|
Box jump
· Piernas
|
5 reps |
| | |
|
Back squat - Barbell
· Piernas
|
3 x 37.5 kg |
| | |
|
Box jump
· Piernas
|
5 reps |
| | |
|
Push jerk - Barbell
· Hombros
|
2 reps |
| | |
|
Toes to bar, kipped
· Abs
|
|
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Abs, Hombros
|
|
| | |
|
Kettlebell swing, russian - Kettlebell
· Atrás
|
10 reps |
| | |
|
Box step ups, alternating - Dumbbells
· Piernas
|
10 reps |
| | |
|
Burpee pullup
· Otros
|
8 reps |
| | |
|
Push jerk - Barbell
· Hombros
|
2 reps |
| | |
|
Toes to bar, kipped
· Abs
|
|
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Abs, Hombros
|
|
| | |
|
Kettlebell swing, russian - Kettlebell
· Atrás
|
10 reps |
| | |
|
Box step ups, alternating - Dumbbells
· Piernas
|
10 reps |
| | |
|
Burpee pullup
· Otros
|
8 reps |
| | |
|
Push jerk - Barbell
· Hombros
|
2 reps |
| | |
|
Toes to bar, kipped
· Abs
|
|
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Abs, Hombros
|
|
| | |
|
Kettlebell swing, russian - Kettlebell
· Atrás
|
10 reps |
| | |
|
Box step ups, alternating - Dumbbells
· Piernas
|
10 reps |
| | |
|
Burpee pullup
· Otros
|
8 reps |
| | |
Remaining time. 3-6 min
