Warm-up

Every minute for 10-20 minutes of:

1. 45” Run in place (Video)
2. 45” Overhead Odd-Object Hold (Video)
3. 45” Good Mornings (Video)
4. 45” Superman (Video)
5. 45” Up-Down (Video)

Metcon

• Tabata Double-unders o Single-unders (Video1) (Video2)
  • Rest 1 min
• Tabata Dumbbell Deadlift (Video)
  • Rest 1 min
• Tabata Dumbbell Floor Press (Video)
  • Rest 1 min
• Tabata Tuck Jump (Video)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Quien tiene dolor en el hombro en el Floor Press puede cambiar por Push-ups sin dolor y/o reducir el rango de movimento.

Metcon sin material

• Tabata Jumping Jack (Video)
  • Rest 1 min
• Tabata Goodmornings (Video)
  • Rest 1 min
• Tabata Push-ups (Video1) (Video2)
  • Rest 1 min
• Tabata Jumping Air Squat (Video)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.