11/2/2020

WARM UP

3 Sets

30 sec Cardio

6 Single arm Half Kneeling Press / 

6 Split Squats / leg

6 Yoga Push Ups

SWEAT

Metcon (AMRAP - Reps)

4 Rounds X 3 min ON  / 1 min OFF

 

40 Double Unders / 80 Single Unders

16 Weighted Step Ups

Max Reps DB/BB/BCKPK Facing Burpees

 

Score: Total Reps of DB Facing Burpees at the end

 

Goal: 9 or more DB Facing Burpees Per Round

 

Rx 

BCKPK: 30-40/20-30# 

DBs: 35/20#

BB: 75/55#

 

Rx+

DBS: 50/35# and 60 Double Unders Each Time

BB: 95/65# and 60 Double Unders Each Time

FINISHER

5 Rounds

30 Russian Twists

15 Leg Raises (Dragon Flags)

MOVIMIENTO 01

MOVIMIENTO 02

MOVIMIENTO 03

MOVIMIENTO 04

MOVIMIENTO 05

ÉREI FITNESS
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