Calentamiento

Every minute for 10-20 minutes of:

1. 45” Jump rope or Double unders (Video1)(Video2)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” BW Good Mornings (Video)
5. 45” Glute Bridge (Video)

Metcon

4 Rounds, each for time

• 400m Run
• 15 Push-ups or Knee Push ups (Video1) (Video2)
• 15 Double Dumbbell Swings (Video)
  • Rest 2 mins between each round

Quien no puede ir correr, puede hacer 2:00 Jumping Jacks o Mountain Climbers

• • Jumping Jacks (Video)
  • Mountain Climbers (Video)

Video Metcon

Tenéis tres opciones: Carrera (Rx) jumping jacks (video) o mountain climbers

Metcon Sin Material

4 rounds, each round for time, of:

• 400m Run or 2:00 Run in place
• 15 Push-ups or Knee Push ups (Video1) (Video2)
• 20 Glute Bridges (Video)
  • Rest 2 mins between each round